Archive For: Community

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!

10540533_747711468638755_817330776841955718_n    10257060_747703808639521_1579712978357709471_o

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)


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.”

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”

Some Party Info & More Appreciation!

55611_391431577600081_1557707544_oLiability Larry


78322_391434727599766_1751441238_oYoung Ellie B


It’s party time!

Last week we sent out heart felt thank-you cards along with a formal invitation to our party. If you didn’t get one, you’re still invited!
Please join us as we celebrate and send off CFSLU with a bang! Everyone is welcome!
Our last day of classes will be Thursday, May 28th

SLU invitation

CrossFit SLU has given me . . . 

“…a new gym that I felt very welcomed to go to. I appreciate the staff and athletes being so friendly and welcoming.”

“…so much confidence and strength and endurance!”

“…insight into the benefits of weight training.”

“…an introduction to a lot of great people!”

“…by attending SLU over the past two years I’ve learned that I’m so much stronger than I give myself credit for, and I mean this more than just physically. While I continue to PR, I also find myself pushing past my self-imposed limits. When I might have stopped before, now I do my best to keep going. There are things that I know I can do but I just haven’t reached yet (like muscle ups and handstands!) and SLU has provided me with an encouraging environment to try, learn, and prove this to myself. SLU has also given me some great friends, many of whom know me in an entirely different way than my non-gym friends, which is a truly incredible thing. With our time at SLU waning, every day I go to class I do my best to savor my time here. I feel lucky to have experienced such an amazing place with such genuine, strong, and inspiring people.”

“…an expansive view into the myriad ways that fitness can be mentally engaging, physically demanding, and most of all, super duper fun.”

“…double unders. And Jessie. I am going to steal her. :)”

“…CFSLU has taught me to love working out again. I don’t believe that I could ever get back into exercising at my age, but if it weren’t for CFSLU, I wouldn’t have gotten back in to shape, nor would I have built such an awesome gym at home!”

“…strength, lifelong friendships and a positive place to come to everyday.”

“…mad gainz.”

A Note on Nepal, from Laura

Hi fellow Foundation CrossFit Athletes, Some of you know that I’m an engineer and have worked in Nepal for the past 8 years. Most of my projects have been building small, local water supplies through Engineers Without Borders. CrossFit for me has been the best thing I could have done to keep me ready for the rough conditions in our villages– that Paleo Chair has come in pretty handy! unnamed-2 Two weeks ago I left for my 25th trip to Nepal; I was incredibly fortunate that the earthquake happened the day I reached Bangkok, one day before I was to land in Kathmandu. The Kathmandu hotel I had booked is brick and was badly damaged; one of my teammates was already in Nepal, pretty much right at the epicenter and described boulders “as big as a car” crashing down around him. Most of my friends and coworkers are okay though some have lost their homes; my adopted daughter’s birth family and orphanage also survived. We are so grateful for our personal good fortune. We all know that many others haven’t been that lucky, including those in the villages I’ve worked in. Working in Nepal has changed me. It’s not possible for me anymore to take for granted that I can get clean water just by turning on a faucet, or can turn on the lights anytime I want to, or can see a doctor or call an ambulance (expensive though it may be) if I’m really sick, and live in a country that has a working constitution, judicial process and general law and order, flawed though it may be. The people of Nepal have lived without these things all their lives, and now have lost the little they have – a pot to boil water for rice, a pillow for your head, a treasured stub of pencil, a sheet metal roof or hoe to grow their food. I am heartbroken for them and deeply anxious about their situation for the upcoming planting season. unnamed-1 When I’m at Foundation CrossFit, secretly thinking of slowing down my pace or taking it easy, someone always yells out my name and inspires me to keep at it, keep going, get it done. I think of the Nepalis, whose culture is like that, and I know they will help each other and share what little they have with their neighbors. Any government help will be funneled to those who have political or social connections; the average Nepali already knows that they must rely on themselves and each other. They will do it – last spring I watched a community of 600 people (mostly women, because the young men leave to earn money doing hard labor overseas) carry 100 lbs bags of cement, rocks, water and heavy pipe up and down a mountain for 3 months to build a water system for themselves. It was the ultimate demonstration of community. I encourage all of us to remember that, above all, community is the powerful force that keeps human beings alive and moving forward. Whether you say hello to someone you don’t know today, or contribute money to an aid organization, or just give that bad driver on the road a pass for doing something stupid, we all can contribute to helping each other. Be grateful that the water comes out of your faucet, ready to drink, at your command. I feel fortunate to go to CrossFit today and see community at work, and I look forward to that privilege. - Laura W unnamed   PS If you want to contribute to earthquake relief but aren’t sure which organization is good, I recommend Namlo Nepal. They are a small, well established organization in Kathmandu who survived the earthquake and have already reached some marginalized communities in Sindhupalchowk, whom they have worked with for 10 years. Your donation will go 100% toward cookware, tents, rice and farming tools in communities that the large organizations and government will not serve. I am happy to answer any questions about Namlo and their work.

CFSLU Athletes transferring to FCF

Dear CFSLU Athletes,

Thank you for being a part of our amazing community, for your continued support, and for staying with us until the end! Soon we’ll be faced with the hard reality of saying goodbye our friends and swole-mates, but until then, let’s continue to sweat it out, train hard, and celebrate each WOD and those PR’s!

Though we still have some time before we close our doors at the end of the month, we are working hard to make the transition from CrossFit SLU to Foundation CrossFit as smooth as possible, but we need your help!

We will be transferring interested athletes to Foundation CrossFit as of Monday, June 1st.

If you have not received an email from us confirming your intent to transfer, please let us know by emailing us at as soon as possible.

If you are not planning to transfer to Foundation CrossFit, no action is needed.

+ Transfers: CFSLU athletes transferring to Foundation CrossFit will begin their FCF membership on Monday, June 1st. Foundation CrossFit uses a separate Zen Planner account and in order to complete your transition to FCF we will need to transfer your CFSLU Zen Planner profile and membership. We will notify you when the transfer of your profile is complete and we will ask for your help by logging in and reviewing your new account profile and adding your credit card information.

+ Rates: As we promised, those who have current CFSLU memberships will retain their monthly rates and we will honor these rates as long as you remain an active member at FCF. We will also apply a 20% Athlete Appreciation Discount to your June membership at FCF.

+ FCF Payment Information: After we confirm that your FCF Profile has been transferred, we will need your help by adding your credit card information in FCF’s version of Zen Planner before June 1st.

+ RSVP at FCF: Beginning June 1st, please remember to RSVP to classes using the FCF class calendar: Please update your bookmarks or make an iPhone shortcut, if applicable!

+ Account Changes for Transfers: If you are transferring to FCF and if you desire any membership changes for June, please email before Wednesday, May 20th.

+ CFSLU Billing: Auto-payment and membership renewal has been turned off to ensure that you will no longer be billed by CFSLU.

+ Personal Items: If you have any personal items at CFSLU such as lifting shoes, jump rope, wrist wraps, lifting belt, etc. please take those with you before the end of the month so you can ensure their whereabouts!

+ UPDATED – Last Classes:  Thursday, May 28th will be our last day of classes at CFSLU. No Classes on Friday, May 29th. Come to the party! SLU Athletes are welcome to attend classes on Saturday, May 30th at FCF. Please RSVP using the CFSLU class calendar.

+ Farewell to SLU Party: May 29th! Doors open at 6PM, party starts at 6:30PM. Potluck. BYOB. All are welcome and encouraged to attend!

We are deeply gratified to be able to serve the South Lake Union neighborhood for the past four years. We appreciate you and your support. Thank you.