Events This Week!

We have some things you may want to take note of!


We are closed this evening due to our quarterly staff meeting. If you need a workout do 7 minutes of as many burpees as possible or go for an easy 5k run.

Our special edition Seahawks apparel will be in and ready for pickup!

If you haven’t attended the 8am FUNDAMENTALS class yet, this Saturday’s focus will be on the back squat so come on by and clean up your form and learn the protips to take your BS to the next level. The workout of the day will also celebrate two of our most tenured athletes! Come show off your fitness.

Morning classes will be cancelled so that we can enjoy our Superbowl XLIX hangovers. GO HAWKS!

IMPORTANT EXTRA NOTE YOU MAY WANT TO REMEMBER: Starting in February you will owe 30 burpees for not RSVPing at least 15 minutes prior to class.


Skills Week 1/26 through 1/31

CompEx 24JAN2015CompEx squad

We have two* upcoming events which we have tailored our training to!

1. The 2015 CrossFit Games Open

The CrossFit season begins with this event and much of each gym’s programming builds up to this moment. Compete with the world at large and see where you stack up! Register for this and complete the online judges course and we’ll take off $20 your April membership dues! I believe there is much knowledge in being able to see, judge, and measure fitness so I’ll gladly compensate you for being a better-educated athlete.

(More on how we’ll perform and celebrate our fitness in a post later this week.)

2. The Fesitvus Games – Seattle

“A competition for the rest of us” is how the Festivus Games describes itself. It is a functional fitness competition for novice and intermediate athletes and they even have a list of over-qualifications. We hosted our first FG in October of last year to great success and had many athletes participate- some even saw the finals and then the podium! We’ll be hosting it again this coming April at CrossFit SLU!

Test your fitness! See more here.

FCFCFSLU-LateSummer2014_0004Ginny C, CFSLU


– back squat 1×20
– kip/deadlift/hang power clean
– snatch complex/run
– handstand development
– push jerk/toes-to-bar
– back squat 1×20
– 30 muscle-ups
– CGO 14.2 (OHS/c2b pullups)
– celebration workout!


Paleo Super Bowl Snacks – NomNomPaleo
FCF Athlete Spotlight: January (Part 3) – Aimee P – Foundation CrossFit
CFSLU Athlete Spotlight: January (Part 3) – Steven C – CrossFit SLU
Are You Mind of What You Put ON Your Body? – CrossFit Invictus
– Everybody Poops But Here Are 9 Surprising Facts About Feces You May Not Know – Vox
Creatine For CrossFit? – The Box Mag
Primal Kitchen Mayo – Primal Kitchen
Psychological Strategies For Gaining Weight – Lift Big Eat Big
New CEO Paula Schneider: How I’ll Fix American Apparel – Forbes
Register For the Festivus Games 18APR2015 Hosted by CrossFit SLU – FESTIVUS GAMES

Sign up and register for the 2015 CrossFit Games Open here!

FCF Athlete Spotlight: Aimee P. (3/3)

Aimee P.

Favorite place to go out for dinner?
Sitka and Spruce-They have the best god damn bread and butter! One of my first Whole30’s, I dreamt about their bread and butter the entire challenge and afterwards went directly there to order it. It’s a sourdough bread and fresh churned butter with sea salt on top. So simple. So good.

If you could have any super power, what would it be?
If I could have any super power I would have the ability to fly. Easy commuting. Free air travel. It would be bad ass.

As a kid, what was your ideal dream job?
I wanted to be a host on Evening Magazine. In elementary I went on a field trip to South Lake Union to see that big old boat that used to be there, anyway, Brian Tracy and Penny LeGate were there shooting a segment for Evening Magazine. We ended up meeting and taking photos with them. I was totally enamored and decided right then and there that I was going to be a host of Evening Magazine when I grew up. I applied to intern at Evening Magazine in college but was studying abroad in Prague and didn’t make it back in time for the internship. Instead, when I finally did come back to Seattle, I got a job at Monorail Espresso :)

Top three favorite movies?
I can list two, Princess Bride and Labyrinth. This question should really be, top three favorite television series because that is the new medium for excellent film. My top television series is Game of Thrones, duh.

Current favorite song?
Chet Faker-1998

Any fun facts about yourself that your gym-mates don’t know about you?
I used to live in LA and was an on-set barista. I worked on a bunch of movies and television shows and met famous people everyday. It was a pretty surreal job. It was a cool job to add to my resume: Aimee Peck- Barista to the Stars.

SLU Athlete Spotlight: Steven C. (3/3)

Steven C.

Favorite place to go out for dinner?
Thai food is quickly becoming comfort food for me. Ping’s Dumplings is also a great place for dinner.

If you could have any super power, what would it be?
The top super power on my list has been shapeshifting. But the power to never twist my ankle would be a worthy choice too.

As a kid, what was your ideal dream job?
Marine Biologist was my ideal dream job. In my youth, I loved—loved—flipping through field guides on sharks and reading about Alvin the deep-sea submersible. I’ll also share that SeaQuest 2032 and Flipper were favorite shows during that time.

Top three favorite movies?
StarDust, Emperor’s New Groove, and Mr. Nobody are three of my favorite movies. StarDust is a wonderful fairy tale about a young man trying to win the heart of his beloved. Emperor’s New Groove is filled with ridiculous skits thanks in part to David Spade and Patrick Warburton. Lastly, Mr. Nobody is a sci-fi drama about possibilities and relationships. The film explores alternative life paths the main character could have taken. What if you married another love or moved to a different city, how would life be different?

Current favorite song?
Based on my Spotify Year in Music, I would say my current favorite song is Brand New Day by Kodaline.

Any fun facts about yourself that your gym-mates don’t know about you?
In 2011, I was a fashion designer along with my friend Dominique. Our collection was for the West 18th Street Fashion Show. This project is the latest e-textiles project I have done. In 2012, I gave a short e-textile primer at Ignite Seattle titled My Shirt Does More Than Sparkle.

Planning conferences and workshops are a yearly projects of mine. This past year, I organized the HIVE Conference for AIGA Seattle. For 2015, I’m organizing a creative retreat in Leavenworth for AIGA Seattle.

Lastly, I’ve been social dancing regularly for the last year. Lindy Hop, a type of swing dancing, is my social dance of choice.

Festivus Games hosted by CFSLU – April 18th, 2015

We are proud to announce that CrossFit SLU will again host The Festivus Games on April 18th, 2015.


The day is a functional fitness competition designed for novice and intermediate athletes only- no fire-breather-types allowed.

Festivus is the first National competition designed for the novice and intermediate athlete. Determining exactly where to draw a line between novice and intermediate is a tricky task at best, but we have come up with a line nonetheless. Remember, these are not absolutes. Just guidelines. If you match up with a majority of any of these choose that category.


If at least four of these six guidelines are true for you then we suggest you go Novice. Otherwise we suggest you go Intermediate.

- Unassisted pullups less than 5/2 (Male/Female)
– 1-rep max deadlift is less than 300/225 (Male/Female)
– Mile run is over 10 minutes
– 2000-meter row is over 8 minutes (Male) or 9 minutes (Female)
– You have no clue what your FRAN time is
– You’ve been CrossFitting less than six months

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This competition is designed for athletes who are new to competitions. The goal is to promote a friendly, yet competitive environment for those who wish to challenge themselves. This is not designed for fire-breather level athletes. You are over qualified for The Festivus Games if you have bench marks equal to or better than:

- 5:00 min FRAN
– 1-rep max deadlift 500/300 (Male/Female)
– 4:00 min Grace
– 275/185 clean & jerk
– 25:00 KELLY
– 15+ rounds of CINDY
– 2000-meter row less than 6:30-minutes (Male) 7:30-minutes (Female)


or you have competed in such events as CrossFit Regionals, Beast of The East, Garage Games, Fire Breather competitions, and any other elite level competitions. Please let those with less experience enjoy the spirit of The Festivus Games and display their own FEATS OF STRENGTH!

It’ll be fun! Besides, the workouts have already been released:


for time:
1k row
50 wall ball

Score = Time


With a running clock:

0-2:00: Max Front Squats in 2 Minutes (61/43/43/30kg) (Int Male/Int Female/Novice Male/Novice Female)
2:01-3:59: Rest
4:00-10:00: AMRAP 6 Minutes
6 Power Clean (61/43/43/30kg) (Int Male/Int Female/Novice Male/Novice Female)
6 Bar Over Burpees

There are 2 scores for this WOD:
– Score 1 = Reps of Front Squats
– Score 2 = Reps in the 6 Minute AMRAP

WOD 3: 5 & 15

AMRAP in 5 Minutes:
5 push press (115/75/75/45) (Int Male/Int Female/Novice Male/Novice Female)
15 box jumps (20″)

Rest 1 Minute

Max Double Unders in 1 minute (Int Male/Int Female)
Max Single Unders in 1 minute (Nov Male/Nov Female)

No substitutions.

There are 2 scores for this WOD:
– Score 1 = Reps in the 5 Minute AMRAP
– Score 2 = Reps of Double Unders (Intermediate ) or Single Unders (Novice)

We held the last Festivus Games at SLU in the fall of 2014 and had multiple athletes do fantastically well (podium!), as well a couple like Marley and Nadia in ones before.

Want more info: check out the website… or their facebook page.

And you can REGISTER HERE!

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