CrossFitSLU Lisa jumping rope

Lisa demonstrates a quick and efficient technique to ensure an untangled rope before jumping. This gentle pull to the back of the knees allows the athlete a moment to reset (and stay relaxed) before jumping. This assurance also keeps us positive, because as they say don’t double under angry.


WOD for Champagne Friday 4/28

CGO 13.3 aka CGO 12.4 aka KAREN + some 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 score to whiteboard.

A fantastic look on our football team’s quarterback, addressing the role and responsibility of Wilson in our team’s system. Danny Kelly does a great job of writing out what separates our team from the rest. A detailed and insightful read on an elegant system.

Reloaded: Russell Wilson and the “Game Manager” Label - Field Gulls

New May 2014 Foundations Program

922926_457505114326060_65171026_nSlowly learning the hollow

Tell your friends to come play, learn about their bodies and get fit! We are running a new Foundations Program during the month of May at CrossFit SLU!


Here are the details:

  • The 13-class series will run May 3rd through May 31st.
  • Morning series: Tuesdays/Thursdays 7am & Saturdays 12pm
  • Noon series: Tuesdays/Thursdays/Saturdays 12pm
  • Evening Series: Tuesdays/Thursdays 7pm & Saturdays 12pm

Orientations are posted in our calendar, and the program will be capped once classes fill up. Go reserve your Orientation spot, or contact us for more information!

 WOD for Max Week Thursday 4/17


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.

There’s been a handful of people interesting in starting the journey from ‘just an athlete’ to a CrossFit coach. Please talk to us if you have any interest!

Announcing PaleoRx 2014

Salute The StudioTony, Andrew, and Jared lead HellaFit this past weekend

PaleoRx 2014: Get It Right, Get It Tight

It’s that time of year for our annual gym wide nutrition challenge! Let’s try to reset our health through cleaner eating and check how it affects our performance. This starts on Monday, April 28th and ends Sunday, May 25th for a total of four weeks.

click to embiggen!

The purpose of this challenge is to get you to commit to eating clean for a full four weeks. Its goals: feel better, recover better, rest better, and have a better sense of what you are (or were) eating to nourish your body. You might: change size(s) in clothing, lose weight, gain weight, get frustrated, get excited, become a ‘professional’ chef and/or food photographer. ;)

Registration opens this Saturday, April 19th and closes Friday, April 25th. Registration is $30. 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!

WOD for Max Week Wednesday 4/16


push press 7×3. rest exactly 90 seconds between sets


3 rounds for max total reps. 1-minute stations of:
- wall ball, 20/14#
- power snatch, 35/25kg
- box jumps, 24/20″
- row (calories)

Post to whiteboard/the Cody app.

4 Common Errors in the Overhead Squat - Spencer Arnold

Stand Up!

CGO 14.3 - Megan deadliftingMegan during CGO 14.3


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

WOD for Max Week Monday 4/13


establish a heavy deadlift within 10 minutes


for time:
1 mile double rack walk, 48/32kg

Post to whiteboard/the Cody app.

In Defense of CrossFit – T-Nation

Testosterone Nation posts some great training articles from some great coaches. The majority of the things written about CrossFit have not been that positive (due to nothing being new), but this article points out all the important thing CrossFit has done for training culture and more.

Hella Folk

Salute The Studio CrossFit SLU_0001The Inaugural HellaFit class

We ran our first-ever HellaFit class this weekend and the turnout was incredible.

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

WOD for Max Week Monday 4/14


back squat 7×3


100 pullups for time


30 muscle-ups for time

Post time to whiteboard!

HellaFit Today!

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!

Baby Shower WOD_0040Nicole, Jessie, Peter, and Amy

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 or 30 muscle-up 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 (KAREN + 90 double unders + 30 muscle-ups)

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

WOD for Deload Saturday 4/12


Prep for 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.

Read more about HellaFit right here.

CFSLU Athlete of the Month is

774529_451307818274487_692411388_oAmy K

Amy has been a model athlete since joining the gym in 2012. She knows when to have fun (everyday), when to get serious (when getting work done), and when to smile (ALL THE DAMN TIME!)

How did you find CrossFit?

I found out about CrossFit from a former co-worker who loved it and thought I would like it too, but I seriously thought it sounded crazy. After doing a boot-camp, I wanted something similar, but something also incorporated weight training.  CrossFit seemed to fit the bill and I just lucked out on finding SLU!

How long have you been working out at CrossFit SLU?
I started in April of 2012 and graduated from Foundations on Cinco de Mayo!
What class times do you usually attend?
I tend to go to the evening classes, either the 5pm or 7pm, and I really like the Saturday, 9am.  Sometimes I sneak in on the 6am-ers.
Do you have a favorite CrossFit exercise? Least favorite?
My favorite CrossFit exercise might be slam ball. Least favorite… xanytime I have to do more than 10 wall balls.
What keeps you coming back for more?

What keeps me coming to the gym…  well, no one complains about me talking to myself ;) But seriously, many things keep me coming to the gym. I love the challenge of the programming and the workouts, and even though there are many things that I scale or skills I’m still developing, I still want to keep trying.  I love the thrill when I can do something that seemed previously impossible for me to do before.   The camaraderie is also really amazing, it makes showing up fun.  I think we take what we do there seriously, but we also laugh a lot and have fun.  I always leave with a smile on my face!

Any outside-the-gym activities?
I’m starting to run again as I train for Ragnar (woohoo – TeamSLU).  I read a lot, and attend many book readings and lectures.  I always have a project going on, either painting, sewing/crafting something and I’m attempting to learn how to sketch.  Recently, along with several friends, I started making sandwiches each week that we then pass out to those who look down and out on the street.  It’s been a good experience and we hope to continue doing it on a monthly basis.
Favorite motivational quote?

My favorite, if not most uttered, motivational quote, for it’s simple on-the-spot usefulness is –  I think I can, I think I can, I know I can”

Upcoming Events:

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.

Dear World: Boston Marathon

Many Bells

SLU recovery drags_0009Although not “heavy” many people can challenge grip strength by carrying multiple kettles per hand

ACTIVE RECOVERY is meant to allow those who follow our 5-6x/week programming to come in and do some work that will assist in recovery before the benchmark on Friday. This Friday is CGO 13.2.

For those who come 2-4x/week, you’ll have an opportunity to work hard by challenging yourself to work that doesn’t look like normal CrossFit stuff (blah blah rounds for time, for max whatchamacallit, as many things as possible in forever, etc.)

Take today easy and hit it hard tomorrow. Also: COME BY ON SATURDAY FOR LULULEMON’S SALUTE THE STUDIO!

Upcoming Events:

WOD for Deload Wednesday 4/9


sled work, weighted carries, and “THE EAGLE”

Post to the Cody app.

Trust Me. It’s Been Done Before and Better. – Dan John

Every Minute on the Minute

SLU cgo131_0003Mark O

Upcoming Events:

WOD for Deload Wednesday 4/9


push press 7×3


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.

Are Your Racing Thoughts Destroying Your Health? – Robb Wolf


SLU Total_0039
“Spirit Animals!”
We ran a CrossFit Total this past weekend with friends from the eastside. Next Total is Friday, May 16th
Upcoming Events:

WOD for Deload Tuesday 4/8


deadlift 5×3


6 rounds for time:
400m run
6 hang power cleans, 70/43kg

Post time to whiteboard/the Cody app.

Everything You Don’t Know About Tipping – Wait But Why (via Andrew C)