Photo by Mark Malijan

Sheena mid-muscle-up

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• Saturday 1/18 - FCFCFSLU Holiday Party at CrossFit SLU. 5pm!
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Champagne Friday 1/10

STRENGTH

press 1x5

CONDITIONING

WASHINGTON STATE SECTIONALS 2010 - Event 1

every minute on the minute for 8 minutes:
100m run max
shoulder-to-overhead, 70/47kg

Score = total shoulder-to-overhead reps. Post to whiteboard/comments/the Cody app

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A pretty interesting analysis of muscle-ups:

Are you guilty of any of the same faults?

Top of the Swing

Daniel celebrates 'MERICUH with his 'MERICAN-style swing.

What could improve in his mechanics?

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WOD for Skills Week - Monday 7/15

STRENGTH

back squat 3x10

CONDITIONING

4 rounds, each for time:
400m run
21 kbs, 24/16kg
12 pullups

Rest as necessary. Post fastest round to whiteboard/comments/Cody.

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Johnny Medina (super young Outlaw who weighs 155#) hits a 415#/188.5kg back squat:

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#ThrowbackThursday

Does anyone remember these days?

Say hi to some familiar faces:



The video contains footage from late 2009/early 2010... and we've got PLENTY more where that came from. Maybe we'll see something next week!

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WOD


"PLAYING WITH FRAN"

for time:

3 rounds of:
7 thrusters, 45/30kg
7 chest-to-bar pullups

3 rounds of:
5 thrusters, 52/38kg
5 pullups

3 rounds of:
3 thrusters, 60/45kg
3 strict pullups


compare to 10JUL2012.

Post results to comments!
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The "Skinny Latte" Trend (NSFW) - The Outlaw Way

Do you judge? Capitol Hill coffee joints have taught me better.

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Met Rich Froning

Pao, KB, Mark B, and Sheena meet the 2011 and 2012 Fittest Man On Earth: Rich Froning Jr.

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WOD

hang power clean 12x2. rest 60 seconds between sets

then

2010 Regionals - Individual WOD #1

3 rounds for time:
10 overhead squats, 60/45kg
50 double unders

compare to 23DEC2011.

Post results to comments!

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Finding His Way - Again Faster

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