Weightlifting Tuesday

Isaac M

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Upcoming Events:

- RUN CLUB: Wednesday 5/14 at FCF. 7:30pm. Wear brights/reflectives.
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Test Week Monday 5/12

STRENGTH

15 minutes to establish a heavy snatch
15 minutes to establish a heavy clean & jerk

CONDITIONING

"ISABEL"

for time: 30 snatches, 61/43kg

or

"GRACE"

for time: 30 clean & jerks, 61/43kg

If scaling, use about 60% of your 1RM.

Compare to . Post barbell load and time to whiteboard/the Cody app.

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Barbells Await You

Ready for Max Week?

Tests on tap this week:

• back squat 1RM/3RM
• HELEN
• heavy snatch
• heavy clean & jerk
• ISABEL
• GRACE
• push press 3RM
• KAREN
• 5k row
• deadlift 3RM
• CGO 14.2
• ME handstand
• ME kneeling medicine ball throw
• ME broad jump

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Upcoming Events:

- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Test Week Monday 5/12

STRENGTH

15 minutes to establish a 1RM back squat. 3RM if you've been in the gym for less than 6 months.

CONDITIONING

"HELEN"

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to 02APR2014. Post barbell load and time to whiteboard/the Cody app.

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The CrossFit Games Regionals for 2014 Started this past weekend. Checkout http://games.crossfit.com/ for video of the entire weekend's results and videos of the event. South East, North Central, Latin America and Canada West all finished.

This coming weekend will be the North West (!!!), Central East, Canada East, Europe, and Australia.

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Oldie, but goodie:

James "OPT" Fitzgerald was the first CrossFit Games Champion, owner of Optimum Performance Training and now head coach for the Phoenix Rise of the NPFL.

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Third World Squat IN ACTION!

The always-inspiring, smile-inducing afternoon athlete Laura W is currently in Nepal doing some great work. She wanted to say hi and also show off the squat she's been practicing!

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PARTNER WOD for Deload Saturday 5/10

as many reps as possible in 20 minutes:
- 10 medicine ball situps
- 10 medicine ball slam ball
- 10 burpee box jumps
- 20 "wall ball"

You and your partner decide weight of dynamax medicine ball (8/14/20#) and box height (12/20/24/30"). Inspired by our friends at CFDeliverance.

Post score to whiteboard/the Cody app.

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Watch Zeb Throw!

WE MAY EXPERIENCE SOME TECHNICAL DIFFICULTIES THIS WEEKEND ON THE BLOG!

Stay tuned!

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Our own Zeb H will be throwing today (Friday) at UW for the Ken Shannon Invitational.
Men's Hammer starts around 2pm and ends around 4pm. Anyone else want to join?
Here is Zeb's last competitive throw at St. Martins University:

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WOD for Champagne Friday 5/9

CGO 14.1 aka CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 34/25kg

* Power snatch is ground-to-overhead anyhow.

Compare to 01MAR2014. Post score to whiteboard/the Cody app.

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Study up on some strategy here. How much will you improve?!

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Throwback Thursday 5/8

Garit R

Who else misses our orange building and driveway?

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Upcoming Events:

- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25. REGISTER HERE.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Deload Thursday 5/8

ACTIVE RECOVERY

heavy sleds, slack line practice, and loaded carries.

Post heaviest carries to whiteboard/the Cody app.

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During yesterday's 7pm class at CFSLU we discussed how the posture and movement we practice in the gym can immediately transfer to the things we do outside of the gym, and the things we would eventually like to try.

Someone mentioned drumming and it brought this video to mind:

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Deload Week

Jeff P

-- Upcoming Events:

• CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
• VERSUS IV: The Reckoning - Sunday 5/25. REGISTER HERE.
• Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.

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Workout for Deload Week Monday 5/5

STRENGTH

back squat 7x3

CONDITIONING

10-to-1:
deadlift, 100/65kg
kettlebell press, 20/16kg (per side)
ring row

This workout is not for time, but keep rests to a minimum.

COOLDOWN

5 attempts at a ME L-hang

Post back squat to whiteboard/the Cody app.

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STAR WARS Marathon This Sunday

STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. We start at 2pm with Episode IV: A New Hope. We'll take short breaks to switch films.

No workout, just time to hang out and enjoy some awesome movies while enjoying each other's company.

Remember that we're in the beginning of our PaleoRx Nutrition Challenge, so try your best to bring friendly foods!

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WOD for Champange Friday 5/2

STRENGTH

establish a heavy thruster within 10 minutes

CONDITIONING

CGO 13.5

as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes, ad infinitum...

Compare to 04APR2014. Post score to whiteboard/the Cody app.

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WOD for Volume Week Saturday 5/3

STRENGTH

5 sets of 5 single-leg double kettlebell deadlifts/side

CONDITIONING

4 sets of 3 minute rounds:
- 3 kettlebell cleans (+ 5 breath fix)
- 2 kettlebell jerks (+5 breath fix)
- reset into the swing

Rest 1 minute between sets.

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And just because, here's some STAR WARS 7 news:

• Here Is the S7AR WARS Cast - BAD
• Meet Your Star Warriors - Badass Digest
• Max von Syndow
• Oscar Isaac
• Daisy Ridley
• John Boyega
• Adam Driver (Max's doppleganger)
• Domhall Gleeson
• Andy Serkis

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SLACKLINING

---- Upcoming Events:

• STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. 2pm.

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WOD for Volume Thursday 5/1

ACTIVE RECOVERY

• loaded carries like the waiter's walk, the suitcase walk, heavy yokes, and odd objects
• slackline balancing!
• heavy, heavy sled sprints

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Slacklining Basics - Gibbon

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CrossFit Games Masters Qualifier Events

Garret

Prepare!

---- Upcoming Events:

• THIS Saturday 4/19 - PaleoRx 2014 Info Meeting. 12pm
• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Champagne Friday 4/18

CGO 13.3 aka CGO 12.4 aka KAREN + other stuff

as many reps as possible in 12 minutes:
150 wall ball, 20/14#
90 double unders
30 muscle-ups

Compare to 17JAN2014. Post to whiteboard/the Cody app.

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PaleoRx 2014 Details

Plan to hear about this over and over!

Nutrition is important to reaching your goals. Depending on what those goals are determine which paths you can take. As those who continually test work capacity, rest, and recovery, we definitely want to consider how the types of fuel you feed yourself determine how you look, feel, and perform.

For those who are just getting into exercise, those wanting to change body composition (see: lower body fat), improve energy and clarity, and perform better, we suggest the Paleo diet.

If I may quote World Class Fitness in 100 words:

Eat meat and vegetables, seeds and nuts, some fruit, little starch, and no sugar. Keep intake to levels that support exercise but not bodyfat.

The paleo diet is simple, but let's remember: simple does not necessarily mean easy.

Instead of focusing on what to rid yourself of, we want you to fill yourself up with more of the good stuff: real foods consisting of quality proteins, fresh leafy greens, monosaturated fats, a handful of fruits, and other vegetables not called carrot, celery, and onion.

Let's try to reset our health through cleaner eating. The challenge starts on Monday, April 28th and ends Sunday, May 25th for a total of four weeks.

click to enlarge!

Registration opens this Saturday and stays open for about a week. Registration is $30 and includes a limited-edition t-shirt.

If you are interested in a more in depth conversation as to what the challenge entails, attend our casual PaleoRx meeting this Saturday April 19th at 12pm, at FCF.

See you all there!

Check out some of our previous nutrition challenges:

• PaleoRx: Eat Real Food (2013)
• Eat Better to Live Better (2012)
• PaleoRx (2011)
• The Summer Bodies Challenge: Look Good Naked (2010)

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Upcoming Events:

• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Max Week Thursday 4/17

ACTIVE RECOVERY

So with the back squats, 100 pullups/30 muscle-ups, sumo deadlifts, hanging leg raises, 1 mile kettlebell rack, and FIGHT GONE BETTER you might be a little beat up.

Come in today for some heavy loaded carries as well as sleds, then test a 1 mile run time trial. Be sure to have proper gear for running in the rain if the weather turns.

Post to whiteboard/the Cody app.

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HellaFit

Join us today for a taste of the new HellaFit fitness classes down at CrossFit SLU. These classes will be the basis of our upcoming collaboration with the Cody app!

These HellaFit classes can be seen as an express version of a class- little to no equipment with more simple but effective movement.

The focus of this class is to provide fitness training in a group setting for members that want to emphasize an increase in energy, movement, and fat-loss, as well as better mobility. The main difference between this class and our main CrossFit class is that HellaFit does not involve strength-training in the program. Barbell movements (think of our STRENGTH portions of our day) are not taught in this class. This are completely inclusive and meant for everyone to participate.

Enjoy tomorrow as the last day of our Deload week. Monday marks the beginning of Max Week!

Things we'll test:

• 100 pullups for time
• 30 muscle-ups for time
• a heavy deadlift
• FIGHT GONE BETTER (wall ball, box jump, power snatch, row)
• 1 mile rack walk
• 1 mile run
• 2010 WA State Sectionals Individual Event #1 (run/shoulder-to-overhead)
• CGO 13.3

Otherwise enjoy your weekend and see you next week.

---- Upcoming Events:

• Today! Saturday 4/12. Lululemon Salute the Studio: HellaFit at CrossFit SLU. 10am.
• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Deload Saturday 4/12

Hella Fit!

• DROM
• arches
• planks
• glute bridges
• inch worms
• back bridges
• burpees
• toe taps
• reverse crunches
• and, of course, squats

Post reps to the whiteboard/the Cody app.

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Read more about HellaFit right here.

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FCF Athlete of the Month is...

Gavian has been a hard working athlete since he entered our gym late 2013. He's become April's Athlete of the Month because of his eagerness to work, and for the fun he has in class!

Gavian W yoking

How did you find CrossFit?

I had a gym membership and a regular appointment with a personal trainer but there wasn't the community aspect to it that I was used to from doing team spots. CrossFit had a reputation of being a fun, open, encouraging community an that is what drew me to it.

How long have you been working out with FCF?

Since October 2013 with a nice gradual ramp up in frequency.

What class time do you frequent?

7:30 PM usually but I like to get in earlier if I can. All the classes are awesome but 7:30 seems to be the serious getting it done class!

Do you have a favorite CrossFit exercise? Least favorite?

Squats are awesome because I can do them, burpees suck because burpees suck.

What keeps you coming back to the gym?

I was coming to lose weight, now I go to move weight. Ha! I like the atmosphere, it's fun, and I feel great afterwards no matter how dirty the work out was. One thing I like is that I only have to focus on showing up - everything else is taken care of once I get there.

Any outside-the-gym activities?

Running, biking, Paleo.

Favorite motivational quote?

“Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other opinions drown your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.” - Steve Jobs

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Upcoming Events:

• Saturday 4/12. Lululemon Salute the Studio: HellaFit at CrossFit SLU. 10am.
• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Champagne Friday 4/11

CGO 13.2

as many reps as possible in 10 minutes:
5 shoulder-to-overhead, 52/34kg
10 deadlifts, 52/34kg
15 box jumps, 24/20"

Post score to whiteboard/the Cody app.

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Muscle Snatches, Double Unders, and Snatch Balances

Andrew B

How are your double unders? They're really easy aren't they? (=

Read: Double Unders Are As Easy As Air Squats. Really. - WOD Talk

---- Upcoming Events:

• Saturday 4/12. Lululemon Salute the Studio: HellaFit at CrossFit SLU. 10am.
• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Deload Wednesday 4/9

STRENGTH

push press 7x3

CONDITIONING

every minute on minute for 20 minutes:
a. 1 muscle snatch, double under practice
b. 5 snatch balances

On every even minute you'll have 60 seconds to complete one technically-sound muscle snatch then fill the rest of the minute with as many double unders (or attempts) as possible. Then every odd minute you'll have 60 seconds to complete five snatch balances.

Post push press load to whiteboard/the Cody app.

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Igor Lukanin does a 150kg/330lbs muscle snatch:

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Works For Jerks

Alexa M and Teddy B

---- Upcoming Events:

• Saturday 4/12. Lululemon Salute the Studio: HellaFit at CrossFit SLU. 10am.
• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Deload Monday 4/6

STRENGTH

back squat 7x3. Rest 2 minutes exactly each set.

CONDITIONING

21-15-9 reps for time:
jerk, 71/45kg
pullups

Keep pullups as strict as possible.

Post time.

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DEADS

This is a conventional deadlift. Today we do sumo deadlifts!

---- Upcoming Events:

• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm. REGISTER HERE.

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WOD for April Fool's Tuesday 4/1

STRENGTH

sumo deadlift 5x3

CONDITIONING

QUICK "KALSU"

as many thrusters (61/43kg) as possible in 10 minutes. every minute on the minute do 5 burpees.

Post score to whiteboard/the Cody app.

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Strength At Any Age: A Woman's Perspective - StrongFirst

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Foundation CrossFit: CGO 14.5

click here for rules and scoresheet (PDF)

Alright.

We've been all working hard for it to culminate in this: thrusters and burpees. LET'S GET IT!

The CGO Finale is this Saturday at Foundation CrossFit. We will run the event from 11am to 2pm (as Foundations Graduation happens from 9am to 11am) so prepare- have a great breakfast and get psyched to finish the Open.

This will all finish at 2pm with a BBQ/Potluck! We have a grill and will have some burgers, but it'd be fantastic for all those coming to bring something to share.

What an awesome Open. Can't wait to see what you guys do next!

---- Upcoming Events:

• March FOUNDATIONS Graduation - Tomorrow, Saturday 3/29. 9am to 11am.
• The Finale: CGO 14.5 - Tomorrow, Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Champagne Friday 3/28

ACTIVE RECOVERY

Use today to prepare yourself for tomorrow's event. Go through thruster and burpee technique, mobilize the areas that restrict good movement (as well as areas that might have been beat up from this week's work) and game plan your work/rest intervals.

If you want to sweat without breaking yourself drag a medium-heavy sled around for a while, or hit the AirDyne for some intervals.

or

"CGO 14.5"

21-18-15-12-9-6-3 reps for time:
thrusters, 43/29kg
(bar-facing) burpees

Post time to whiteboard/the Cody app.

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How's Your Pulling Strength?

Colin F prepping his rings

Let's work one of the Golden Eggs of CrossFit: the muscle-up.

---- Upcoming Events:

• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Thursday 3/27

30 muscle-ups for time

or

100 pullups for time

Post time to whiteboard/the Cody app.

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The National Pro Fitness League is coming. Good for the CrossFit community and more?

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Prepare for CGO 14.4

A handful of us were present at the announcement event today at CrossFit Bellevue:

Mark, Cheryl, Sheena, Pao, Elle, Amy, Jessie P, Megan, Robyn, Jessie W, Ron, Nicole, AB, MacGregor, Jenny, and Isaac

Also look! We got a nice little shoutout here: Have Fitness, Will Travel: Seattle - CrossFit Games.

CGO 14.4 Workout description and scorecard here (PDF).

---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 at CFSLU from 9am to 12pm.
• The Finale CGO 14.5 - Saturday 3/29 at FCF from 11am to 2pm.
• Saturday 4/5 - CrossFit Total at CrossFit SLU from 9am to 12pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar at CrossFit SLU

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WOD for Friday 3/21

ACTIVE RECOVERY

If you are a Games Open athlete you'll be doing this workout at CrossFit SLU on Saturday between 9am and 12pm.

Use today as preparation for rowing for calories, wall ball, toes-to-bar, power cleans, and muscle-ups. Figure our work sets, rest times, and transitions. What will help you warmup? How can you dial it all in?

or

CGO 14.4

Post results to whiteboard/the Cody app.

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ACTV RCVY or CGO 14.3

If you are a Games Open athlete then we are running heats every 30 minutes starting at 9am at Foundation CrossFit on Saturday 3/15.

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Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU (FCF closed)
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Champagne Friday 3/14
ACTIVE REST if you are a CrossFit Games Open athlete
or
CGO 14.3
as many reps as possible in 8 minutes: 10 deadlifts, 61/43kg 15 box jumps, 24/20" 15 deadlifts, 84/61kg 15 box jumps, 24/20" 20 deadlifts, 102/70kg 15 box jumps, 24/20" 25 deadlifts, 125/84kg 15 box jumps, 24/20" 30 deadlifts, 143/93kg 15 box jumps, 24/20" 35 deadlifts, 166/102kg
Since our gym works in kilograms, you have to do these loads at minimum. You only get one barbell for the workout. Collars optional.
Post score to whiteboard/the Cody app.
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The Golden Hammer Goes To...

(click to enlarge)

A huge thanks to everyone who participated! A huge thanks to those who volunteered their time to help plan and execute today's events. What fun times!
And congrats to FCF for the win.
---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Monday 3/10
STRENGTH
front squat 3x10
CONDITIONING
as many reps as possible in 20 minutes: 5 chest-to-bar pullups 10 hand-release pushups 15 overhead squats, 20/15kg
Post score to whiteboard/the Cody app.
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