Remember to give a moment of silence at 3pm. Remember that Memorial Day isn't necessarily about the bbqs or the day off of work. Remember that this is about the people who serve us- those who allow us the freedoms we have today.
for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
If you have a 20# weight vest, wear it. Running a mile starts and ends the workout. Partition the reps of the pullups, pushups, and squats as needed. A good strategy is doing a 20-round "CINDY". compare to 26FEB2010. Post time to whiteboard.
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This past weekend was the 2012 Regionals. The Top 3 finishing Individual Men, Individual Women, and Teams would be heading down to Carson in July for the Reebok CrossFit Games.
This weekend should be a good one. A couple of reminders:
Closed Saturday Many of us will be at the Washington Sectionals for the CrossFit Games both Saturday and Sunday. For those who are feening for a workout anyway, check below for your homework!
Last Chance For Grand Opening Special. We usually charge $185 for a month of Unlimited CrossFit classes, but throughout the month of February we've been charging $135 to celebrate our Grand Opening in Capitol Hill. Contact Andrew or Tony to purchase as many months as you like at this rate. This is only good through February 28, 2010!
Join the club and let's get your name on the board!
Our next Foundations (On-Ramp) program starts March 1st Exercise new to you? Or has it been a while since you were consistently active? Our Foundations program is a month-long 12-class program designed to teach you the mechanics of exercise until you become consistent and confident in your ability. Then and only then we will comfortably raise the intensity to go faster, perform more technical movements, lift heavier weights, and go longer distances. Sign up today!
February graduates
No Parking in the lot Unfortunately we do not own any of the spaces in the parking lot right in front of our facility, so we cannot allow anyone to park in them at any time. There is plenty of street parking along 11th and around the area.
Thanks!
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WOD
"MURPH"
for time: 1 mile run 100 pullups 200 pushups 300 squats 1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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And as promised here's some homework for the weekend:
WOD
4 rds for time: 400m run 50 squats
Bobby Morris Play Field is a perfect place to do this. A group will meet up at the normally scheduled Saturday class time of 11am to share this jello leggedness experience.
What better way to celebrate than by doing a CrossFit Hero workout?
"MURPH" for time: 1 mile run 100 pullups 200 pushups 300 squats 1 mile run
Partition the pullups, pushups and squats as needed. If you have a weighted vest WEAR IT!
The AM crew: Elizabeth, Nate, Feng, Grant and Gilles
Andrea 52:40 Andrew 63:03 w/ 25lbs body armor Dorian 55:07 Elizabeth 64:17 Feng 36:46 Gilles 71:19 Grant 46:21 John 65:30 w/ 20lbs backpack Nate 56:23
*plenty of notes in comments
The body armor and the backpack wearers
Ripped early!
Great job everyone, especially Feng our visitor from Michigan! The PM crew went to the Ram afterward for twenty pints of beer! Just kidding- we were waay to tired to drink.
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
