• Champagne Friday 4/24

    “LYNNE” 5 rounds for max total reps: bench press, BW/.7BW pullups This video of Kristan Clever and Dave Lipson discussing proper shoulder position, grip, and other tidbits for completing “LYNNE” safely. Post score (total pullups/total bench press) to comments!

    Read more →

View Previous WODs



Athlete Appreciation Week 05/04 - 05/08:
+ Monday 05/04 - Favorite Sports Day
+ Tuesday 05/05 - Neon Day
+ Wednesday 05/06 - Super Hero Day
+ Thursday 05/07 - Cool/ Funky Sock Day
+ Friday 05/08 - CFSLU Day

+ 05/29 - FAREWELL TO SLU PARTY (& final Champagne Friday). Doors open at 6PM, party starts at 6:30PM. No evening classes.

+ 05/30 - CrossFit classes cancelled at SLU. All SLU athletes welcome to classes at FCF. RSVP!


CrossFit SLU Transition

Letter to Our Athletes

FCF Athlete Spotlight: Bryan Dryer (3/3)


  • Favorite place to go out for dinner? Tallulah’s
  • If you could have any super power, what would it be? That I could actually Hibernate!
  • As a kid, what was your ideal dream job? Archaeologist for dinosaurs.
  • If you could do one thing with your life (without limitations – i.e. money isn’t an issue) what would it be? Be a househusband!
  • Do you have any siblings? Three siblings! One in Detroit, one in Chicago, one in Germany.
  • Top three favorite movies? Beetlejuice, Eternal Sunshine of the Spotless Mind, & Sound of Music.
  • Current favorite song? Tim McGraw ‘Diamond Rings and Old Barstools’
  • Any fun facts about yourself that your gym-mates don’t know about you? I really enjoy the the US Weekly section “They’re Just Like Us” and NYT section “Metropolitan Diary”
  • What outside-the-gym activities you like to participate in? Not working out and some occasional hot yoga and indoor cycling.
  • Quote to live by? Whatever my therapist says.
  • Who inspires you? Brene Brown


SLU Athlete Spotlight: Rica R. (3/3)

Favorite place to go out for dinner? AHHHHHHHHHHHH this one is tough! Revel & Tsukushinbo (don’t try to jack my seat at the bar now..) and Amelie in both SF & NYC are do or die when I’m in town.

If you could have any super power, what would it be? Flight, hand down.

As a kid, what was your ideal dream job? You know, I wanted to be a teacher, but I think that was just a lie I told my preschool teacher. Then I said I wanted to be like my aunt (she had an office job) and well, here I am sitting at a desk 24/7…………. (I always picture AB’s hunched over, fake typing demo when I think about that haha)

If you could do one thing with your life (without limitations – i.e. money isn’t an issue) what would it be? Travel!

Do you have any siblings? I have a younger sister and, yes, I try to convince her to do crossfit hahaha


Top three favorite movies? OOOOOOOO so tough! I love blood, guns, guts, glory, explosions, car chases, shoot em up movies.. Bad Boys 1 & 2 were pretty funny. Any of the Die Hards.. Have you seen Shooter? I swear I saw that movie like 5 times in a month. And I hate tear jerkers but ugh, The Notebook was SO good. I know that was more than 3 J but side note: I just recently saw Top Gun and dayummmmmmm Tom Cruise was lookin fiiiiiiiiiiiine 20 years ago! Hahahahahaha!


Current favorite song? Goodbye by Who Is Fancy


Any fun facts about yourself that your gym-mates don’t know about you? I enjoy reading and have a lofty goal of finishing 24 books this year (eek!). I love photography and can often be found looking like this:


What outside-the-gym activities you like to participate in? How has your performance changed with your increased fitness? Cycling is my jam (rode a century within 6 months of buying my bike!) but recently, Noor made me fall in love with hot yoga, where strength gained (gainz bruh!) from barbells and such translate so well on the mat!


Quote to live by? “The best way out is always through.” – Robert Frost


Who inspires you? I’m very much so inspired by my sister and my girlfriends – they’re all incredibly strong, independent, successful, funny as sh*t and beautiful inside & out!


SKILLS: the Rope Climb

Chris Spealler and Matt Chan demonstrate the most common rope climb techniques:


Kim and Adrian Bozman discuss the Spanish Wrap and slight differences:

Then they demo the Russian Wrap:

Lauren Galassi demonstrates some awesome practical progressions for the Spanish Wrap:

What’s In Your Gym Bag Grayson?


What do you carry your gear in?

I carry everything in a Mission Workshop Rambler backpack or in my Ortlieb panniers. Depends on what bike I ride that day.

What’s inside?
What I carry:

Hook Grip Knee Sleeves, blue:
After 5 knee surgeries, my knees like a warm snug embrace. I originally had a pair of Rehbands. Over time they stretched out and began to bunch up during lifting sessions and WOD’s. They were also way too warm for any kind of metcon work. The Hook Grip sleeves are perfect for everyday CrossFit use. They keep my knees warm, have a fairly snug fit, and do not fall down or bunch up. They also regulate temperature much better than the Rehbands. The best feature is the price, $14 dollars at hookgrip.com

Rogue Strength Wraps:
Great addition for any kind of heavy overhead barbell work, especially heavy snatch attempts. The wraps give me just a little bit of extra stability in the catch.

Inov-8 FastLift 370 BOA:
I used the original Reebok OLY Lifters for three years for lifting sessions, kettelbell work, and WOD’s. My snowboard boots use the BOA system, so I had a feeling that the simplicity and adjustability of the system would work well for lifters. I’ve fallen in love with these shoes. The fit, adjustably, and stability of these lifters leave the Reeboks in the dust.

Therapy band:
This is a recent addition to my bag and I think it has earned a permanent spot. I mentioned knee surgeries earlier, my latest one was two months ago and part of my rehab has been to use this band to strengthen my hips and glutes. Everyday I have been doing pull a-parts, clam shells, and monster walks with this band. These exercises have helped tremendously with my squats and I plan continue the work.

Athletic tape:
Is hook-gripping 30 min EMOM barbell sessions tearing up your thumbs? Tape is the solution. I prefer the Travis Mash tapping method: https://www.youtube.com/watch?v=HqRQ1aHJ93o. I purchased this at the gym!

Revletics Speed Rope:
I don’t own the rope pictured. After using it, I plan to get one. My RX jump rope feels like a 82 Chevy Nova. This rope feels like a Ferrari. Unfortunately it’s priced like one.

Seconds Pro iOS app:
I use this app for my timing needs. If you need a custom timer, this app can make it for you.

What’s on your wishlist?
The only thing I can think of is Natural Grips for protecting my hand during high volume pull-up sessions and a calf sleeve to protect my shin from rope climbs.

Grayson is an AM athlete at CrossFit SLU.

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”

What’s In Your Gym Bag Andrew?


What do you carry your stuff in?
Usually my double tap 5.11 Tactical RUSH24 pack, sometimes my Osprey Momentum 34.

What’s in your bag?
I usually always carry my Mechanix gloves, Rehband knee sleeves, Rogue Fitness weightlifting belt, shaker bottle with BSN or SFH protein powder, Nike Romaleo weightlifting shoes, iPad mini, emergency phone charger, Boogie Wipes, Field Notes journal for note keeping/idea storing, voodoo band, Goat tape, athletic tape, cedar block for keeping the bag fresh, an RPM iump rope (thaks Cheryl), and emergency protein.

I also carry an extra Julia in case I need a pick me up or some more encouragement during a workout!

Anything that you are particularly fond of? What is on your wish list?
Boogie Wipes! Sometimes I have to do something straight after working out and if showers are out of the picture these things help in a pinch. They’re made for babies so they’re soft and smell nice, but are surprisingly strong.

Andrew by Mark MalijanAndrew B is the head training of FCFCFSLU

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”

Deload Week 4/20 to 4/25


This past Saturday we hosted the spring FESTIVUS GAMES 2015 at CrossFit SLU. Over the course of 6 hours we ran 100 athletes through 3 grueling workouts, and a bonus 4th for the finalists.

We couldn’t be more proud of all of our athletes who competed: Jenny L, Olga S, Alp A, MacGregor H, Phil J, Luke B (who placed 2nd in his division), Katie N, Olivia R, Tracy T, Noor H, Julia A, Frieda E, Anastasia M (who placed 3rd in her division), Megan P, Monica T, Cheryl C, Wendy M, Angie P, Danny M, Teddy B, Jason R, Amin S, and Hannah N!

We also couldn’t have done it without the help of our own badass community, all athletes who call FCFCFSLU home and all of our friends. When we asked for help, you answered. We have received so much positive feedback from this weekend’s visitors and that’s all due to your hard work and awesomeness. Thank you so much for making this event run so smoothly.

I know that both facilities have gone through some changes, but bear with us this week!

– deload back squats
– double unders/situps
– muscle-ups
– EMOM snatch, clean, deadlift (last time for a while!)
– more deload back squats
– burpee-run chipper
– Strict LYNNE
– Team Workout

It’s a weird Deload Week because both facilities are going through some change, so equipment and workspace will be different from what you’re used to- but that’s a good thing because being a CrossFitter prepares you for the known and unknown variables of life!

We’re deloading the back squats this week (but giving them to your twice), which means you’ll have a chance to max out and retest your 1RM soon enough! You’ll have another chance on Wednesday for everyone’s new favorite EMOM snatch/clean/deadlift workout, as well as a strict LYNNE. Saturday will be the usual team workout- this one should also be pretty spicy!

We’ll also be hitting the classic benchmarks one more time and would love for you to REPLY TO OUR COMMENT SECTIONS with your results as I’m compiling the data to create an FCFCFSLU Athletic Levels chart that we can utilize in the future for goal-setting, etc.


Action Figure by Bombsheller – Bombsheller
– 7 Reasons to Squat Ass-to-Grass – Box Life Magazine
16 Things CHS Heard at the Capitol Hill ‘Gentrification Conversation’ – Capitol Hill Seattle blog
This 1960s High School Gym Class Would Ruin You – Mental Floss
Why Chefs Resort to Secret Tactics to Cook Some of Their Best Food – Grub Street
Adductor Smash & Papaya Rash – MobilityWOD
Evolution of the CrossFit Shoe – Nano 5.0 – MetCon Action
Why I Quit the Daily Show – The Guardian

SLU Athlete Spotlight: Rica R. (2/3)

  • What class time do you usually go to? 630 or bust. Unless it’s a Wednesday, then I’ll shoot for 530 to make the 630 mobility class.
  • If you could only do one movement for exercise for the rest of your life, what would you choose? Squats on Squats on Squats
  • Do you have a favorite benchmark WOD? ANNIE! I loveeeeee me some cardio (right, Zeb? J) and it’s literally one of the few WODs you can do ANYWHERE.


  • What’s your most recent PR? Bodyweight back squat :) I think I’ll be PR’ing that again sometime soon cause the 5-3-1 cycle we’ve been on is killer.
  • What are you goals for the next 3 months? Well I finally want to join the pull up club! A bodyweight clean would be sweet. So close! 16kg American KBS as a working weight.
  • What encouragement or advice would you give to new people coming in? Form over everything and MOST DEFINITELY take the time to mobilize after class! It’s SO worth it.

FCF Athlete Spotlight: Bryan D. (1+2/3)


  • Are you from Seattle? If not, where are you originally from? No, from a suburb of Detroit
  • When is your birthday? May
  • What do you do for work? Doctor
  • What do you like to do for fun? Leisure, reading, neighborhood strolls, working in my p-patch garden, sleeping/napping, travel!
  • What made you decide to give CrossFit a try? How long have you been with us? Since February 2011 after a former FCF athlete/patient recommended I try it!
  • What is the best thing about CrossFit? Bro Free Zone


  • What class time do you usually go to? Mornings at 11 or noon 
  • If you could only do one movement for exercise for the rest of your life, what would you choose? Backsquat
  • Do you have a favorite benchmark WOD? “Nancy”
  • What’s your most recent PR? 90kg clean
  • What are you goals for the next 3 months? Strengthen my side butt muscles!
  • What encouragement or advice would you give to new people coming in? “Get it!”