Archive For: Community

CrossFit SLU Pride

Thank you so much for participating last week in Athlete Appreciation Week. We enjoyed seeing you guys dress up (or at least attempted) for the theme-of-the-day and hopefully you guys enjoyed the goodies we gave out!

13530_817467761663125_7436768125628013825_nFavorite Sports [team] Day


Neon Day

11127639_818193588257209_4096144815864255636_nSuper Hero Day
11212158_10105194896208173_1111908018163493159_oSuper Woman Francine & Wonder Woman Varsha

11169845_818320881577813_3583549194467250356_nCheck out that Captain America Shield!

10996081_818448981565003_9089320763896313105_nCool / Funky Socks Day
11205013_818581524885082_3255246280513037719_n 11255521_818595848216983_4688426417627162589_n

We take pride in what we do and it shows with all of the hard work you do and success you achieve! Cheers to the rest of the month here.

CrossFit SLU has given me . .

“…I wrote this after my 1st year at CrossFit – so much of it remains true. It was originally a Top 10, but grew into a Top 13 (because we do more of anything we do!)


1. 100 of something ain’t THAT bad, especially when you compare to the 260 of something you did the day before.
2. Burpees still suck, even if you get better at them.
3. Male gymnasts can definitely be called “superfit ninjas”. Anyone that can bend and hold themselves in those positions has my respect.
4. I can never name my child FRAN (or DIANE for that matter). LYNNE is still on the table though.
5. You can always get in one more rep with a few seconds left on the clock.
6. Only in CrossFit will you find workouts with titles that contain “Death by”, “Filthy Fifties” and “Giving Birth”.
7. Doing something you suck at over and over will make you suck at it less. Then one day you may just may find yourself doing it well.
8. CrossFit allows you to do stuff the NY Times says you shouldn’t be able to do.
9. Dreaming of CrossFit workouts is not uncommon. Whether those are happy dreams or nightmares is another story.
10. It’s no longer a surprise to me when I perform a squat or two to pass the time waiting in line especially when certain songs come on.
11. Foundations is like the “Cheers” of gyms – it’s a place you can go where everyone knows your name and isn’t afraid to enthusiastically yell it at you when you need it most.
12. The movements of CrossFit will creep into your everyday life without you even knowing it. All of the sudden you will be cleaning a 50lb bag of dog food like a feather in a pet store while the guy next to you stares in awe.
13. One year of CrossFit will change your definition of what it means to be fit. Two years will change your friend’s definition of what it means to be fit.”

“…that I have learned I can be an athlete!”

“…you guys called me an athlete from the minute I walked into the gym. No one’s ever called me that before. Now when I see somebody run faster or lift heavier than me, I know most of it is just a matter of dedication and practice.”

“…SLU has finally given me something I can commit to for health and fitness on a sustained and regular basis. Thank you so much!”

“…my first muscle up, lots of snatch PRs.”

“…ever-so-slightly increased flexibility. Let’s keep working on that at FCF :)”

“…Muscle Ups. Double Unders. Better endurance. Stronger pullups. Lots of new friends.”

“…knowledge about how my body works and how to train it.”

“…I’ve gone through stretches of working out in my life, but I’ve never found the consistency because I haven’t enjoyed it enough. The trainers and athletes at SLU have made the experience one to look forward to everyday so I actually am sad to miss a workout. I like that when I first started the people actually welcomed me. You don’t get that at every gym. The group of ladies that work out there are great. I also appreciate that the trainers push us to get the most out of the workout but not at the expense of my health and wellbeing. Thanks!”

“* The ability to convert lbs to kgs and vice versa
* The concept of journaling my progress
* Being ok with myself enough to make loud noises when lifting shit
* Being able to do most of the named workouts RX, something that seemed so far away 1.5 years ago
* The confidence to compete in novice events
Thanks so much guys! I’m much better off than I was.”

Well we want to thank YOU all for such an awesome time. Without you CFSLU would have never come into existence.

May Athlete Spotlight..

Now that May has arrived we decided to give many thanks to all of our CrossFit SLU athletes in place of our usual athlete spotlight. Before we close our doors at the end of the month, we need to continue sweating it out with our swole-mates, celebrate more PR’s, give/receive all of the high fives, get our mobility on, earn that “RX” on the whiteboard, earn that number one spot on the leaderboard, and so much more.

We’re so happy and honored to feel the love and support from you all. We cannot thank you guys enough for making our community what it is: a fun, safe, inspiring, and strong group of people who love to work out hard and party just as hard! As we share quotes pulled from your feedback surveys, please know that we are so appreciative of your sentiments and contribution to our community over the years. It’s hard to put into words but the feeling is mutual.


CrossFit SLU has given me . . . 

“…skill, confidence, respect for form and stability over speed and volume.”

“…a better appreciation of the unique ways that sweat can pool around you on a rubber floor.”

“…you guys have really created such a community of athletes and they welcome all new athletes. It’s sometimes hard to start at a new gym and not know anyone and CrossFit SLU really encouraged the camaraderie.”

“…mobility! Its so freakin’ important, and I probably would have avoided my knee injury had I been doing that in the first place. Thank you for always having all of the stuff we need to roll out, etc. And thanks to Tony for always showing me the newest toy and how to use it!”

“…the ability to push myself to the limits, knowledge to begin the life long lesson of learning to lift, courage to try things I never thought I could do (handstand push up, kipping pull up), and an awesome group of hard working, athletic, fun friends!”

“…my discovery of a healthy lifestyle! Before starting at SLU, I hadn’t been in shape since high school. Through my training there, I discovered that I could get back to being as active as I wanted to be and figuring out the best methods to take care of myself, eat better and be ready to do it all again the next day. That truly was my first thought when I got the closure email, that a huge positive influence on my life over the last 3 years would be going away and how would it be possible to replace that? No matter where I end up, FCF or otherwise, y’all have really changed my life, so thank all y’all for that.”

“…constant encouragement from the staff, delicious food on First Fridays, a home away from home after working alone in my apartment all day (I know, rough life)…but again fortunately I’ll see many of you at Foundation!”

“…I actually think about this a lot. SLU has made me part of a community and helped facilitate life long friendships. For that I will always be grateful. I think that it has given me mental toughness and I know that I can conquer any challenge, not just in the gym but outside of it. It is part of who I am as a person and one of the best decisions I ever made in my life was to join SLU. I am extremely thankful.”

“…good experiences and stories to share.”

“…a rekindling of the fact that “going to the gym” doesn’t have to be a horrible chore. :)”

“…tons. Too much to fit in this little virtual box. I’ll bring a metric ton of chalk to the gym and go to town on the chalkboard wall instead.”

“…permission to be at peace with working out at MY level of ability and not be concerned or worried that others will look down on me for not doing everything as prescribed. And it’s been an amazing place to come at 6am, before the sun rises and wake myself up with great people! CFSLU is better than coffee!”

SLU Athlete Appreciation Week May 4 – 8th

As we enter May, Team CrossFit SLU would like to take the time to thank you, our gym family, for making each day we wake up at 5AM or stay until 9PM, worth it. YOU are the reason we do what we do! For us, it about watching you grow, learn, and push yourselves, not only as athletes but as people. It’s about watching you build confidence, self acceptance, and friendships. 2015 03 SLU-25 Please join us the week of May 4th for Athlete Appreciation Week. It’s your chance show your SLU Pride and have fun! Each day we’ll have theme. Dress up to show your pride! We’ll also be giving away fun freebies to every day to each athlete who attends class, so please join us!

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


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!


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

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: 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”

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.