Exciting Times

Colin's feeling good about this week's tests. Do you?

"LYNNE" tomorrow and "DIANE" Saturday.

Also: new facility is coming along soon. We're waiting on the deep clean before we you bring the equipment over!

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WOD for Thursday 6/13

In any order, you have three attempts to find:

• max unbroken ring dips
• max unbroken double unders
• max L-hang for time
• 500m row for time

Post results to whiteboard/comments/Cody.

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From Gina P:

My nonprofit Seattle Greendrinks Turns 10! Goodwill and Mayor McGinn will be judging the Thrift Shop costume contest, and Car2go and Lyft are throwing out free rides. $15 admission with beer, wine, ice cream, silent disco dance party, photobooth, live screen-printing, food art on live models, and other giveaways and shenanigans. Bring items to donate to Goodwill! 

It's this Friday!

Ticket's here: http://www.strangertickets.com/events/7706798/seattle-greendrinks-turns-10

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Simple Paleo "Pasta"

Sweet potato fettuccine, chicken, and broccoli. See Coleena's recipe in full here.

Delicious.

Check out more recipes here.

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WOD

backsquat 10 x 2

then

3 x max dips

then

for time:
500m row

Post results to whiteboard!

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The Fluid of Life - Eat Better To Live Better Nutrition Challenge

"Oh, I drink a lot of water," [you say]

"Really? Are you sure?" asks Adam. How much water are you drinking daily? It's (kind of) getting warmer, so water intake becomes especially important for performance, recovery, and living life!

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.. and beyond!

Notice our new rig? Thanks Rogue!

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WOD

for time:
100 ring dips

then

PLANK WARS

then

max steps in 8 minutes:
handstand run

Post results to comments!

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The new Foundations Program at Foundation Athletics (in South Lake Union) will run MWF at 7am, 11am, and 5:30pm for the month of October.

What class times would you want to see for normal CrossFit classes?

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CrossFit in Seattle News!

CrossFit Seattle & Gravity Janes grab some press!



Anyone can CrossFit!

The Audacity of Dope - Foundation CrossFit Grand Opening

NW CrossFit - Q-13 News Story

Capitol Hill Seattle - Like PE Class For Adults!

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WOD

30 muscle-ups for time

If you cannot do a muscle-up, work on progressions and then perform 120 pullups and 120 dips.

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When's the last time you've been in the gym?