HOLIDAY PARTY this Saturday

The holidays aren't really over until you've gotten to celebrate with your Foundation family!

WHO: You, your family, your friends, and even your (well-behaved) pets!
WHAT: The Foundation CrossFit / Foundation Athletics Holiday Party
WHEN: This Saturday, January 28th starting @ 5:00PM
WHERE: Foundation CrossFit (1422 11th Ave)
WHY: To celebrate another year of great accomplishments, to get a chance to meet everyone from both Foundation gyms, and to have fun with your fellow athletic community!

All of our athletes are cordially invited to join us in some good old-fashioned holiday merriment this Saturday at FCF (Capitol Hill)! The party will be a potluck, so be sure to sign up on the whiteboard at either gym and bring something to share. We'll provide the music, games, door prizes & a raffle.

Our party will include a trunk show by Lululemon Pacific Place, a show shoe from Born to Run (including 15-20% discounts on items purchased during the event), and we'll be selling some Primal Pacs and our new version of the "HURTS SO GOOD" tee. Born to Run will even be bringing the new Bare-XF 210s for purchase! Here's your chance to grab new workout gear for the new year -- be sure to bring your wallet!

We're also planning a White Elephant gift exchange, so if you'd like to participate please bring a wrapped gift (limit $15). This will be a great chance for you to regift some of the things you got but didn't want at Christmas. ;)

Also planned are prizes, games for everyone, an XBOX Kinect, and much more. RSVP by writing what you're planning to bring on the whiteboards!

We look forward to seeing everyone there!

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WOD

front squat 7x3

good morning 3x10

then

as far as possible in 10 minutes:
10 kettlebell snatches/ 1 cast wall walk
9 kettlebell snatches/ 2 cast wall walks
8 kettlebell snatches/ 3 cast wall walks
7 kettlebell snatches/ 4 cast wall walks
6 kettlebell snatches/ 5 cast wall walks
5 kettlebell snatches/ 6 cast wall walks
4 kettlebell snatches/ 7 cast wall walks
3 kettlebell snatches/ 8 cast wall walks
2 kettlebell snatches/ 9 cast wall walks
1 kettlebell snatche/ 10 cast wall walks

Post results to comments!

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We would like to give HUGE thanks to Danny G, Joe B, Mandy B, and Lee T for being such awesome members of our community and taking initiative in keeping our home base nice and clean for your workouts. Please do your best in maintaining the appearance of the gym for your peers by returning your equipment, filing your journals, keeping your water bottles close at hand, and otherwise tidying up after yourselves. We all appreciate it!

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"The Champ Is Here"

From Jeff P:

Foundation has its newest National Champion as of today! 

Jo just captured the National Champion Omnium title in Invercargill on the South Island of New Zealand. This is one of the first big steps on the long road to securing the opportunity to represent New Zealand in her third Olympic games in London next summer. The omnium is a new track cycling event for the London Olympics and consists of six different events contested over a two day period – rider with the lowest points total from the sum of all their placings wins. It is the decathlon of cycling and the winner can claim the title of top cycling athlete. 

Jo took no chances and dominated the competition by winning 5 of the 6 individual events enroute to the title. She credits all of the squats and deadlifts, box jumps and burpees at Foundation with making her stronger than she has ever been. Burpees Rule!! She is ready to take this challenge on.

Thanks as always for all the great guidance and coaching. She is obsessed with Olympic lifts at the moment. I have to remind her once in a while she is an Olympic cyclist not an Olympic lifter but that hardly even slows her down.

The cool thing about this Championship for her was that except for just a few days before all the preparation was done on the road, on ergs and in the gym – very little on the track. She posted her second fastest times ever in each of the timed events – the flying lap, 3K pursuit and 500. She is pretty excited about where she will land with some more specific training if she is going that already. Thanks Foundation!

Check out these links!
http://www.voxy.co.nz/sport/gate-kiesanowski-lead-way-velodrome/5/104742 http://www.stuff.co.nz/sport/other-sports/5817780/Gates-and-Kiesanowski-win-at-omnium-champs

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WOD

for time:
run to the other gym (Foundation CrossFit / Foundation Athletics) and write your name on the whiteboard. Then run back.

Simple route from FCF to FA:
- 11th to Pike
- Pike to Boren
- Boren to Fairview
- Fairview to Harrison
- then reverse!

Fun route from FCF to FA:
- 11th to Pike
- Pike to Broadway
- Broadway to Denny
- Denny to Fairview
- Fairview to Harrison
- then reverse!

Post time to comments!

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Time to think about dressing up!

It's that time of the year to workout and be festive (see: eat and drink) ALL WHILE IN A COSTUME!

On Friday the 28th at 7:30 all those dressed up will do a special Hallow's Eve workout and at 8:30pm we'll eat and drink the night away (or until we kick everyone out!)

It's potluck-style (as always) so bring a dish to share. BYOB too!

 Also I'm pretty sure we'll have some mini-contests for prizes. Friends, family, and fellow CrossFitters: ALL GUESTS WELCOME!

facebook event page here.

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