Beach Day Info

This Saturday the 13th is our 2nd Beach Body Burpee Bonanza (c) aka The 3rd Annual FCF Beach Day!

THE DEETS:

The 9am and 10am classes will run as normal at the gym.

We will claim our spot at Alki Beach by 11am and will announce our location via interwebs (twitter, facebook and the like,)

11:30am SHARP we will run our beach workout.

Post-WOD we will set up our BBQ and start grilling.

We will be playing Hooverball at 1:30pm. Then Volleyball. And frisbee.

I am bringing the big 'ol cooler and ice. You can bring your own non-alcoholic beverages of choice.

There are plenty of bars and eateries that serve beer right next to the beach. We'll travel there for liquid refreshment.

Everyone is welcome to join!

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WOD

overhead squat 3 x 3RM

Post loads to comments

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The Third-World Squat - T-Nation

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Run It Back

The FCF Running Program is about to start again!

A couple changes you should know about:

• After a slight delay, we'll start on next Tuesday, Aug 16th.
• A few adjustments to the length and price of the program to make it more accessible, and increase your ability to keep taking it and work towards mastery.
• It is now a 4-week long program.
• Cost is $80.
• Classes are still Tuesday/Thursday at 7am and 6:30pm.

Our mission is to bring you the skills, drills, and techniques of the running elite. Using Dr. Romanov's POSE method of teaching the skill of running, our goal is to increase efficiency and speed, and eliminate injury. The program will teach primarily skills, and will include some running. It should be quite easy to do a Running Class right before, or on the same day as your CrossFit WOD. Doing your WOD immediately prior to the running class is also doable, but not ideal.

See you in class!

7:00am - Register & pay

6:30pm - Register & pay

Not an FCF member? You can still join at a program price of 2x/week at $160.
Non-FCF - Register & pay

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WOD

3 individually-timed rounds:

470m double-kettlebell farmer's walk, 32/20kg

SupeRx = two 16/12kg per hand, for both hands:

Post best time to comments or BTWB!

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After a hiccup today, STRENGTH intensive classes start this Thursday the 11th. Class times are 7am and 6:30pm on Tues & Thurs. CrossFit classes will not be run during these times.


In these classes we will discuss weightlifting in detail, practice proper form (by our standards), learn for each other, and watch each other PR like crazy.

There is no cap to these classes. Although be sure to RSVP, otherwise you cannot participate in the class.

If you have any other questions, please talk to Andrew at the gym!

August Birthkids

Happy Bornday (belated to some,) to BCS, Leslie, Shaun, B-Mac, Joe B, Julie H, and Helen C!

BCS would like to celebrate with some overhead chair squats, O-Lifting and handstand pushups!

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WOD

"BCS2011"

11-9-7 reps for time:
squat clean
handstand pushup

Weight levels:

B: 25kg ladies, 40kg dudes
BC: 45kg ladies, 60kg dudes
BCShabam! 55kg ladies, 80kg dudes

Post time and barbell load to comments!

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A new FOUNDATIONS program starts tomorrow!

From our Getting Started page:

Great for beginners and the experienced alike! For those of you who are new to exercise, our style of training, or simply confused about where to begin, we offer Foundations (also known as On-Ramp) classes as a precursor to the regular CrossFit regimen. This one-month, 12-class program is dedicated to those who need an "on-ramp" to the "highway" that is CrossFit. This is based off of NorCal SC's program. 

At Foundation CrossFit we emphasize mechanics, consistency, and then intensity.We will train you proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our coaches. Finally, you will learn how to bring up the intensity to increase your capacity for the normal classes. We will be showing you movements in the beginning that are relatively non-technical, and progressively become more technical with experience. Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.

Cost is $275 for the entire 12-class program. The schedule is as follows:

• Tuesday, August 9: 8am/3:30pm
• Thursday, August 11: 8am/3:30pm
• Saturday, August 13: 11am optional beach day
• Tuesday, August 16: 8am/3:30pm
• Thursday, August 18: 8am/3:30pm
• Saturday, August 20: 12pm
• Tuesday, August 23: 8am/3:30pm
• Thursday, August 25: 8am/3:30pm
• Saturday, August 27: 12pm
• Tuesday, August 30: 8am/3:30pm
• Thursday, September 1: 8am/3:30pm
• Saturday, September 3: 12pm

Missing any of the scheduled classes require a $45/half-hour make-up session.

Shoot us an email if you need help with anything!

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OG Annie

One of the first CrossFitters training directly under Founder Greg Glassman (and one of the original Nasty Girls)

This year was her first appearance in the CrossFit Games, but she goes way back. Just look at the archives of CrossFit.com to see her everywhere. Congratulations to her receiving the 2011 Spirit of the Games award.

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WOD

"The Cal Anderson 10"

for time:
10 laps

It's a 5k! (1 lap at the park is approximately 1/3 of a mile, or a 1/2 kilometer)

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Check out this older CF.com video with Annie about rope climb variations:



Did you use any of these yesterday?

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A sea of CF

Click to embiggen

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WOD

sumo deadlift 5RM

then

as many rounds as possible in 12 minutes:

6 pistols (right leg)

30-step handstand run

6 pistols (left leg)

1 rope climb, 15'

What rope wrap feels the best?

Post load and rounds comments!

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Incredible Kaluha Pork Recipe from Nick Massie on the CrossFit Journal.

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FCF at the 2011 Games

The 2011 CrossFit Games were amazing.

For those who watched, I hope you enjoyed what you saw. For those who didn't see it live*, you can catch the archive here.

*But then again, the stream went out so many times you didn't see it either!

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WOD

two attempts each, for max weight:
press 5RM
push press 3RM
jerk 1RM

You may split or push jerk the weight overhead.

Post loads to comments!

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"You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about on-tenth of the available strength of our bodies and less than that of our minds."

- General George Patton

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Ready!

The 2011 Reebok CrossFit Games are here.

Stream live from games.crossfit.com!

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WOD

"CHELSEA"

every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

compare to 10DEC2010.

Post your score to comments!

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Keep your eyes on the stream for us and see you next week! Until then BCS and Brady are in charge!

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Hammy Pulls

the birthday boy!

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WOD

Jeff P.'s 53rd

for time:
2 laps around the block
53 kettlebell swings, 16/12kg
53 knees-to-elbows
53 thrusters, 40/25kg
53 front squats, 40/25kg
53 box jumps 24/20"
2 laps around the block

Wish Jeff a HAPPY BIRTHDAY and post your time to comments!

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The skill from yesterday:

Who's hammies are super sore?

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The Boz

"Don't think you'll get any shit past me."

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WOD

"EBERT"

5 rounds for max reps:
handstand pushups
weighted pullup, 25/15# dumbbell

compare to 08FEB2011.

Post score to comments or BTWB.

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The CrossFit Games Update: Three Days Out

Exciting!

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Schedule Changes

If you haven't already heard, this weekend is the 2011 CrossFit Games! Because your beloved trainers are heading down to California to cheer and witness the glory*. Unfortunately that means this weekend's schedule will be lightened.

• Thursday 7/28: All classes will run as scheduled
• Friday 7/29: 6am/7am/4:30pm/5:30pm/6:30pm/7:30pm
• Saturday 7/30: All classes will run as scheduled
• Monday 8/1: 6am/7am/4:30pm/5:30pm/6:30pm/7:30pm
• Tuesday 8/2: All classes will run as scheduled

As always, our RSVP calendar is up to date, and it is your duty to RSVP!

Additional notes:
The 8am and 10am classes have been removed from the schedule. And for those looking to get a head start on the weekends, we are intermittently closing the 7:30pm Friday class. Check it!

*You can watch the games live on the official website. ESPN3 will also be airing it!

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WOD

for time:
100 deck squat burpees

Every 3 minutes on the minute, run/walk a 100m waiter's walk (20/10kg).

You must stand twice per rep: once to finish the deck squat and again to finish the burpee.

Post time to comments or BTWB!

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Today's skill

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New joint preparation

Our new wrist prep/warmup series:



Ha!

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WOD

deadlift 3RM

then

"ANNIE"

50-40-30-20-10 reps for time:
double unders
situps

compare to 29APR2011.

Post load and time to comments!

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Homework for the weekend is to watch this highly informative video of Kelly Starrett of MobilityWOD do a presentation at Google:



Doesn't it all make sense? The bit about external rotation being one of our most powerful (and therefore default) movements was very enlightening.

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CFG x FCF

Sean Lind of the CrossFit Gymnastics crew rocking an FCF tee

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WOD

handstand development

then

max bottom's-up kettlebell presses in 10 minutes

What weight could you get up to? Post results to comments!

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Another muddy obstacle race?! Who's up for another go at it?

Gladiator Rock'n Run in Kent on Saturday, October 29th. A 5k run with plenty of obstacles (listed on their site).

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Vino

Wine is one of the oldest alcoholic beverages on the planet (as early as 8000 years ago), and one of the healthiest of all available choices. Red being slightly better than white because of antioxidant and sugar content.

What's your favorite wine?

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WOD

for time:

2k row

then

max consecutive double unders

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The 2011 CrossFit Games are next Friday, Saturday and Sunday!



Is anyone interested in a live Streaming Party at the gym? BYOB + foodstuffs and enjoy the events projected onto one of the walls!

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Warrior Dash & Alki

This past weekend was the WA State WARRIOR DASH in North Bend. Just as fun as last year's event, we had a metric butt ton of athletes conquer the roughly 5k run with obstacles.

We didn't grab everyone, but here's a great post-run group shot taken by Tita:

I got a mouthful of mud towards the end! Still, awesome times with awesome people.

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WOD

weighted pullup 1-1-1-1-1

compare to 19JAN2011.

Post results to comments or BTWB.

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Plans this weekend? AW would like to announce an Open Invite Alki Beach Run:

Come join the Running Program this Saturday at Alki Beach as we experience different running surfaces and use loose sand to expose some pesky running faults. The weather should be really nice FINALLY! If people want, we can hang out and get a cold drink, and enjoy a beautiful day at the beach afterwards. (Oooooh, maybe hooverball or volleyball too!)

Let's meet at the gym at 1pm and get a carpool going. Parking at the gym will not be the coolest due to the Cap Hill Block Party, but shouldn't be that big of a deal. After all, you're CrossFitters! What's a couple blocks walking, right?

HBD Ryan

the infamous kicks

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WOD

backsquat 5RM

then

"MOONBOOTS"

21-18-15-12-9-6-3 reps for time:
push press, 40/25kg
jumps over the bar

Post results to comments or BTWB.

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Missed the Warrior Dash this weekend? Garit (aka GTR) wore his ContourHD to share his experience with everyone.



Recap of the event tomorrow!

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Strength on Rings

courtesy Essie

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WOD

"MARY"

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

compare to 05OCT2010.

Post score to comments or BTWB.

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Check out the skills and mastery of control here:

• strict muscle-up to L-sit
• planche
• iron cross
• handstand pushup
• back lever

How many of these skills do you possess? How many do you want?

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Packed shoulders

A sturdy shoulder position will yield way better results with your Turkish Get-up.

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WOD

"The Stuttering Turk" (Beta)

6 rounds for time:
5 floor presses, 24/12kg
5 overhead rolling situps, 24/12kg
5 overhead lunges, 24/12kg
10m waiter's walk
5 front squats, 24/12kg

SupeRx is switching sides each round.

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Check out the skills and mastery of control here:



0:17 strict muscle-up to L-sit
0:28 planche
0:39 iron cross
0:44 inverted hang
0:52 shoulder stand
0:53 to 1:01 pushup to handstand
1:08 showmanship!
1:18 back lever

Which of these skills do you possess? Which ones are now goals?

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Cuban Press

We use the cuban press as a shoulder (rotator cuff) strengthener.

It can be used with a barbell...

David E and Dave T

change plates...

Annie and Renee

and dumbbells...

Todd and Danny

The rotator cuff is made up of four muscles:

1. Supraspinatus - a stabilizer and assistant to lifting your arm away from your body (pouring a beer into pint glass)
2. Infraspinatus - a stabilizer and one of the strongest external rotators (snatch, clean, cuban press, starting a lawn mower)
3. Teres Minor - a stabilizer and assistant to your Infraspinatus (helps start lawn mowers even more!)
4. Subscapularis - a stabilizer and assistant to pulling your body up (pullups, rope climbs)

Get familiar. We could go into full detail, but the basics are fine for our application. We'll be showing you better ways to mobilize and strengthen this area in the upcoming weeks.

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WOD

for max loads:
1RM squat clean

then

4 rounds for form:
20 senders (over-the-box jumps), 20/12"
100m tire drag, 40/20kg
max handstand

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For C. Meter!



You may or may not see this in a skill session in the next couple of days...

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The Most Interesting Baby In the World

The Most Interesting CrossFitter In the World and his wife Ginger had a beautiful baby girl at 7pm on the dot!

Congrats to Ginger and Jason! Clara Diane Evans born July 7th, 2011.

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WOD

for time:
30 muscle-ups

or

for time:
100 pullups

compare to 12MAY2011.

Post results to comments or BTWB.

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BBQ season is here! Instead of buying the sugar and preservative-filled BBQ sauces in the store, try this primal version out:

via Mark's Daily Apple

Primal BBQ Sauce

Makes 1 cup of sauce

Ingredients:

• 1/3 cup (about 3 ounces) tomato paste
• 2 tablespoons melted butter
• 1/2 – 1 teaspoon hot sauce
• 1 – 2 tablespoons honey
• 2 – 3 tablespoons apple cider vinegar
• 2 teaspoons tamari
• 1/2 teaspoon mustard
• 2 tablespoons water
• 1⁄4 teaspoon ground allspice
• 1⁄4 teaspoon ground cinnamon
• 1⁄4 teaspoon ground black pepper
• 1⁄2 teaspoon chili powder
• 1⁄2 teaspoon paprika
• 1/2 teaspoon onion powder

Instructions:

In a small bowl mix together tomato paste, butter, hot sauce, honey, vinegar, tamari, mustard and water.

In another small bowl mix together allspice, cinnamon, pepper, chili powder, paprika and onion powder.

Mix the spices in with the wet ingredients.

Brush on meat before grilling or dip cooked meat into the sauce.

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Window

The finishing touch to the overhead press is moving the face "through the window" of your arms.

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WOD

press 3rm

then

for best form:
100m sprint
10 ring rows

Rx = the bottom of the rings match the height of the box. Pull "below the boob".

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Banya 5 reopens tomorrow!

Read:
- banya
- Sweating For Your Health

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Balls!

Event 3 and 4 of the 1st Annual FCF Field Day tested Speed and Power.

Stacey 

Our test for Speed was the "egg carry race" done with lacrosse balls. This required a solid position and navigation skills, as the field had many mounds and potholes. The catch was that after the 100m egg carry everyone went again, this time sprinting the same course backwards.

It was a close event, but The Killah Beez came out on top.

The test of Power came by a standing medicine ball throw. The ladies would throw a 14# and the men a 20#. Zeb demonstrated the different techniques to chuck heavy loads long distances effectively, then we had everyone try some attempts. We asked each team to put forth their best four (two ladies, two dudes) and they would get build on each throw. The team covering the longest distance would win.

So much energy..

... that Nate falls

It was a good fight for everyone, but High Until Noon dominated the Power event.

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WOD

max standing box jump

then

for time:
100 box jumps

Use half of your max standing box jump height for the 100. Every minute on the minute do 1 handstand pushup, 2 toes-to-bar, and 3 squats.

compare max standing box jump to 13APR2011.

Post height and time to comments or BTWB.

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Open Invite Trail Run This Saturday!

From Adam:

We'll be heading out to get some fresh air in the woods. It's not for time, it's for fun! The weather will be beautiful as we head to Coal Creek Park, which has historic mines, structures, multiple waterfalls and a creek. Everything is up to you, go at your own easy pace, walk the hills, don't do the whole thing (there's a smaller loop option at the first waterfall) or run as fast as you like.

We'll be meeting at the gym at 2pm and carpooling. Bring some water and maybe some snacks- it should be a fun time!

Crab of War

The first two skills we tested at the 1st Annual FCF Field Day were Cardiovascular Endurance and Strength.

We used a Crab Race Relay to test everyone' cardio:

Herman the Crab

And then the good ol' Tug of War to test their physical and mental will:

Inigo Montoya vs Killah Beez

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WOD

for max load:
5RM max pushup

then

as many rounds as possible in 10 minutes:
100m run
1 handstand pushup
10 second inverted hang
10 slam ball, 20/10#

compare weighted pushup to 22MAR2011.

Post results to comments or BTWB.

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STFU. I Bought Some Dang Coffee and I'm Never Leaving This Cafe - Gizmodo

The 1st Annual FCF Field Day

Did you miss out on Field Day? We tested out three team's abilities in the '10 General Physical Skills' and "High Until Noon" won out beating both the "Killah Beez" and "Inigo Montoya". Gnarly times, indeed.

We'll provide a recap of the entire event on the blog this week. Photos and video coming soon!

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WOD

"FIGHT GONE ERIC"

2 rounds for max reps, 120-second stations of:

• kettlebell sumo-deadlift high-pull, 32/24kg
• 2-for-1 wall ball shots, 14/8#
• double unders
• single dumbbell clean & jerk, 50/25#

2-minute after the first round.

Post score to comments!

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Annie decided to take on a 'Trader Joe's Challenge' on her website, Social Potato Chips. Check it out for awesomeness, including things like her guacamole recipe!

Best Guacamole Ever
Serves 4-6 (double recipe for more action)

+ 4 Large Avocados
+ 2 Roma Tomatoes
+ 2 Limes
+ 1 Jalapeno
+ 1/2 Red Onion
+ 1/3 Bunch of Cilantro (or one TJ’s Cilantro Pack)
+ 4 Garlic Cloves
+ Sea Salt
+ Pepper
+ Favorite bag of crunchy goodness.  My favorite is TJ’s Soy & Flax Seed Tortilla Chips.
+ You can also opt for two TJ’s Guacamole Packs instead, and add cilantro, red onion on side.Details:

Fresh veggies make me happy.

Chop tomatoes, red onion, cilantro, jalapeno, garlic, and prepare ingredients in a large bowl.  Please don’t forget to compost! (Tip: Dump garlic into food processor for a fast fix, and save your hands from smelly funk in case you need to get your swag on at your BBQ  ).

Mix ingredients while adding chunks of avocado.  Squeeze lime with all your might, then sprinkle salt and pepper to your taste preference.  Tip: Keep the avocado seed.  It keeps the guac fresh longer, and prevents it from turning brown too quick!

Eat, be merry, and be the life of your party.  Now guac it out!  To browse recipes, simply click on the food tab at the top of page, orhere.  Enjoy!

The Dutchess

Happy bornday to the First Lady of Foundation CrossFit!

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"TEST 3"

tabata squats
max muscle-ups in 4 minutes

Total score = tabata score x muscle-ups completed.

compare to 18JAN2011.

then

"SHEEXA aka SHEENDY aka SHEENIQUA"

7 rounds for time:
25 double unders
10 burpees

Post results to comments!

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FITS Camp coming July 11th!

click for website

Reserve your spot: FITS@foundationcrossfit.com