As of May 31, CrossFit SLU is closed for business. We are deeply gratified to have serve the South Lake Union neighborhood for the past four years. You can find the same great staff, community, and programming at Foundation CrossFit in Capitol Hill.

CrossFit SLU is Closed

Thank you to everyone who came out to say farewell to CrossFit SLU. We appreciate you and your support in building this amazing community. We are deeply gratified to be able to serve the South Lake Union neighborhood for the past four years.

As we close this chapter at CFSLU, please follow along with us as the story will continue at Foundation CrossFit where we remain committed to building strong relationships and dedicated to providing the best fitness experience that our community stands on.



CFSLU Finale

Everyone rest up and get ready for the last SLU/ FCF Throwdown Party Style! Tomorrow Night 6:30PM! Bring your favorite dish to share or some meat for the grill and your favorite beverage too!

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If you are transferring and have not already updated your payment information into FCF’s version of Zen Planner, please do so before Monday!! Or we’ll have to send this dude after you!


But the good news is there are some friendly faces who will be welcoming those transferring to FCF on June 1st!



Dude, where are my shoes?

Do any of these shoes look familiar?

shoes 2    shoes 1

With the last day of classes at CFSLU being tomorrow, Thursday May 28th, we still have a lot of shoes hanging around! Don’t be the one asking, dude, where are my shoes?

Please remember to take your personal items with you after your last class or stop in to pick them up: shoes, jump rope, wrist wraps, lifting belt, etc. And journals too!

A Letter From Anastasia


Dear friends,

My first interaction with FCF went a little something like this: In December 2012 I had signed up for an orientation session, and as it quickly approached, I realized that I was scared sh*tless. I emailed FCF voicing my concerns. I think my exact words were

Hi there!

I hope this email finds you all well. I’m excited for orientation on January 5. However, I’ve been having some doubts about my level of current fitness. I’m not incredibly out of shape, but definitely not in great shape. Crossfit seems pretty intimidating, and I’m wondering if it’s right for me and whether these concerns are normal.

Let me know what you all think. Any advice is much appreciated!


Screen Shot 2015-05-24 at 8.38.18 PMscreenshot of actual email

What the heck was I signing up for? Andrew responded, reassuring me that my concerns were valid,

“We are well aware that our fitness can be very intimidating, but we work in a way that allows for progression at any level. You have to crawl before you walk, and walk before you run… It works because we look to improve each member individually. It’s all relative to you, and not you vs. the other people in the gym…”

[Sigh of relief!] Let’s be real- I was still intimidated, BUT I quickly realized that this was the community for me.

Joining the gym was the best decision I could have made!  The members were fun, worked very hard, and they liked to EAT! Seriously, have you ever seen Andrew eat? Athletes and trainers challenged me in ways that were motivating and supportive.

JA AS TL BB M's Game

After a year at the gym, I realized that I loved getting to know you all and found joy in watching each of you succeed as athletes. Under Andrew and Tony’s tutelage, I decided to join the staff as an assistant trainer. This was the second best decision I could have made! As an trainer, I have had the honor of witnessing and becoming responsible in seeing our athletes grow into wonderful versions of themselves–recognizing their potential and their strengths.

Since I joined the gym has provided me tremendous opportunities to grow as an athlete, as a trainer, and as a person. I have been engulfed in an environment that emphasizes continued learning and personal development. As such, I am excited to share some big news with each of you:

After graduating with my Master of Social Work and Master of Public Health at the beginning of June I will be moving to San Francisco, CA.

My decision is bittersweet because although I look forward to this next chapter of my life, I am sad to leave. You guys mean so much to me. YOU DON’T EVEN KNOW! This community is a special place. A really f*cking special place that I have had the privilege of calling home for the past 2+ years.

VER5US - anastaystay

My last official day in Seattle will be June 18, but in the meantime I look forward to the time we have together! This journey has been incredible. Thank you from the bottom of my heart for letting me be a part of it.


FCF3 Farewell Party

P.S. Come help me celebrate it all at a graduation/going away BBQ on June 13, 6:30pm at my house (email me at anastasia[at] for my address)


Memorial Day Week 5/25 through 5/30


This weekend marks the last week of operation at CrossFit SLU, and it’s a very short week because of the holiday: MURPH Monday through Thursday (no Friday classes at CFSLU, but we’ll open up all FCF classes) so be prepared.

SLU invitation

If you’re in for MURPH be mindful of how you feel when squatting later this week.

Come out to the CFSLU Farewell Party this Friday 5/29 at 6:30pm. Feel free to dress up! Hang out with these two:

Tony & Kris rocking their ‘Founding Athlete’ shirts


– Hatch Squat Cycle W4D1
– jerk/t2b
– turkish get-ups
– power swings, burpees/kb dead snatch, power swings
– Hatch Squat Cycle W4D2
– chipper

Think of this week as Max Week Part 2/Skills Week Part 1. Last week was about the short, hard sprints- this week we go heavy and test some longer metcons, but with a focus on some movements you haven’t seen in a while.


The Pacific, California and East regionals all wrapped up yesterday. You can check out all the footage, results, and other news coming out at

A Plea For Culinary Modernism – Jacobin
How to Run the 400m – Track Star USA
How Anabolic Steroids Make You Stronger – And How They Destroy You – Gizmodo
Our Warm-up Is a Warm-up – Catalyst Athletics
Why You Should Eat More Sweet Potatoes (And Recipes to Help) – PurePharma
Michael B. Jordan Torching the Color Line – Entertainment Weekly
The Last of the Samurai: Beautiful Hand-Colored Photographs of the Warriors and Their Courtesans – Dangerous Minds
Science, American Legal System Confirm Barefoot Shoes Are Bullshit – Vox

Foundation CrossFit – Seattle 2015-05-22 16:00:31

One more week to get all the PRs . . .

11080398_804674502942451_3173050869869667690_oAndrew, Megan, & Tony demonstrate how we feel about that.

We love ya’ll.


CrossFit SLU has given me . . . 

“…I’ve done my first pull up, kicked up into a handstand, and countless PR’s at CrossFit SLU. I’ve also made amazing friends! I’ve laughed at myself as well as along with others. Hopefully I’ve made a few days better and a lot of people smile. CrossFit SLU has also given me a good reason to drink champagne on Fridays!”

“… a community of people that are passionate about fitness and health, push each other to do things every day that you didn’t think you could accomplish, and positively influence each other.”

“…awareness of the greatness of CrossFit trainers out there. I’ve played many sports, both individual and team, and have had many coaches and trainers, and I feel very fortunate to have worked with the trainers at CrossFit SLU. I wouldn’t trade away any of these interactions. They’ve helped me learn so much about myself and how hard I can actually be pushed, and helped me to learn that I can always push myself harder even though I may think that I can’t.”

“… a variety of ways to improve my health and fitness. I love the offered yoga and mobility sessions, they have been invaluable to me!”

“…fitness, fun, and friendship.”

“…a better knowledge of fitness, my capabilities, diet, and what it takes to get to my fitness goals. Some cool friends and experiences. Hopefully some friends or lasting connections. Lots of new fitness PR’s. Appreciation for good coaches and their knowledge around movement and how to give proper feedback.”

“…you guys killed it each morning. Sorry to see it go!”

“…friends!, Love, squats!!, snatch work, a new way to look at working out, friends! Amazing trainers.”

“…the confidence to attempt a snatch! We never did them at my old box.”

“…proper technique and lifting. I feel my posture has significantly improved and I am much more mindful of optimizing my form for maximum work, strength, and safety.”

“…good workouts. good WOD buddies. a big jump in my DL pr. (and a couple others too).”

“…a great community and many fond memories.”

The Russian and American Kettlebell Swing

There are loads of articles out there that argue the benefit, cost effectiveness, efficiency and safety between the American and Russian Swings. I do not want to add to those arguments. I simply to clarify a bit what might be reasons for you, at you current athletic level, may choose one or the other for their workouts.

Jared kettlebell russian swing
Russian-style kettlebell swing

Photo May 07, 2 36 35 PMAmerican-style kettlebell swing

The Russian swing is unarguably the safer method. Without the need for going overhead and or risk of compromising the shoulder joints this style is a great place to start. You can also go heavier. The American Swing probably is an advanced technique but not because of strength but because of mobility. If you were lucky, as a child you spent a significant amount of time on the jungle gym, climbing trees, doing sports and wrestling around. Did you still hang from things as you got older? Did you still climb? Even through high school and college? How about as an adult. Point is many people no longer have the required mobility and strength in the shoulder to perform overhead movements. Even if you can perform a proper overhead press with two kettle bells or a barbell doesn’t mean you have the ability to lock out both arms while gripping one kettlebell. It’s just a really narrow grip.

Scaling the American swing:

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bent-arms (considered scaling- improve your mobility!)

Processed with VSCOcam with lv01 presetthe preferred American-style swing for those with mobility issues, scaled to as high as you can safely

Here are examples of incorrect form:

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over-extended in the lower back

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over-extended and over-powered

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kettlebell not perfectly-vertical aka “limp” aka “droopy” aka “droopy bell syndrome”

Either way, you must master the Russian Swing first. Mastery of the foundational movements will improve your athleticism.

Range of motion is one of them and arguable one of the most important. Get on it.

Below is a simple test to find out if you have the mobility to execute the overhead swing. Lay with your back to the ground and put your arms in front of you locked out with thumbs touching. Slowly move them towards your head and allow them, if possible, to touch the ground above your head. If your back arches up and off the ground or if you hold your back position and your arms cannot touch the floor then your range of motion is compromised.

Processed with VSCOcam with lv01 presetCannot put locked out arms on the floor without arching and allowing the back to leave the ground

If this is you come to Kettlebell Class or Mobility class. We will correct your range-of-motion limitations. This is a priority for athletic performance as well as injury prevention.

CFSLU Closure & Transition Notes

Dear CFSLU Athletes,

As some of you head out of town over Memorial Day week, you may be coming to the end of your WOD’s at CFSLU. Our sincerest thank you to everyone for keeping the morale high and spirits up during the last month. Without you and your support, this community would not exist!  Thank you for staying with us until the end!

If you have not received an email acknowledgement from us that you are transferring to FCF, then we are not aware of your plans! Please email us at to let us know you want to transfer! If you are not transferring, no action is needed.

+ Personal Items: Please remember to take your personal items such as lifting shoes, jump rope, wrist wraps, lifting belt, etc. with you after your last class! We will bring left items to FCF, however we cannot be responsible for misplaced or lost items left behind.


+ Journals: The journals are for you to keep. If you are not transferring to FCF please take your journal with you. We will only be bringing transferring athletes’ journals to FCF.


+ UPDATED Class schedule at CFSLU

  • Thursday, May 28th – Last day of classes at CFSLU.
  • Friday, May 29th – No classes at CFSLU.
  • SLU Athletes are welcome to attend classes at FCF on Friday, May 29th & Saturday, May 30th. Please RSVP using the CFSLU class calendar. 4:30PM is the last class at FCF on 05/29 so everyone can attend the party!

+ Farewell to SLU Party: Friday, May 29th! Doors open at 6PM, party starts at 6:30PM. This is a Pot Luck & BYOB style event. We have posted Pot Luck Sign Up sheets on the white board so that you can claim a dish. Let’s aim for variety! All are welcome and encouraged to attend! Bring your family & friends. We encourage you to dress up and wear your party clothes!

SLU invitation

We would also like to remind you that if you plan on drinking, DON’T DRIVE. Arrange for a DD, crash on someone couch, or Uber or cab it home!

+ Transfers: CFSLU athletes transferring to Foundation CrossFit will begin their FCF membership on Monday, June 1st. Have you added your payment information into FCF’s Zen Planner yet? Since you’re likely surfing the web at work right now, you may as well take care of this!

+ FCF Location: Never been to FCF? The address is 1415 12th Ave. Our “hidden” entrance is the set of red barn doors between Pacific Supply hardware store and the Ferrari/ Maserati dealership.

+ RSVP at FCF: Beginning June 1st, please remember to RSVP to classes using the FCF class calendar:

For those of you who are not transferring to Foundation CrossFit please know that our door is always open to you! Whether you would like to pop your head in to say hello, or drop-in for a WOD, or if you’d like to restart your membership because the location became convenient, we’d love to see you!  It doesn’t have to be goodbye, let’s just say, see you later!

What’s In Your Gym Bag Sheena?

Sheena's gym bag

What do you carry all your gear in?

A small Nike duffle bag from way back in the day. I used to work at Niketown Seattle!

What’s inside?

What’s on your wishlist?

A pair of some Natural Grips!


What’s In YOUR Gym Bag is our take on an athlete’s everyday carry, or small collection of gear/ tools/clothing that are carried on a daily basis to assist your fitness endeavors in the gym at Foundation CrossFit/CrossFit SLU and abroad.

Want to share yours? Email us with a subject line “WIYGB”