Archive For: graduates

Volume Week 4/6 though 4/11

FirstFriday-April2015-CrossFitSLU-crew

On Friday we celebrated First Friday and said bye-for-now to Megan as she and her wife Sara take on the Pacific Crest Trail for the next six months or so!

Also: congrats to our recent Fast Track Graduates! Say hi to Ryan, Tony, Taylor, and Mika!

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TRAINING ON TAP:

– back squats 2×5, 4×3
– double under/pushup/wall ball/c2b pullup/dip
– EMOM snatch, clean, deadlift
– dynamax wheels
– muscle-up progressions
– TRACK TRIPLET
– back squats 2×5, 4×3
– the 2015 Festivus Games events
– Team Workout Saturday

Happy Volume Week! We’re going to do a lot of reps for a lot of time this week. Value your recovery: eat well and plenty, get as much rest and sleep as necessary, stay hydrated, take your fish oil, and mobilize your issues before they become legitimate problems.


ARTICLES

Inexpensive Jump Rope Training Demonstration – Ross Training
– Training Tips For the Average Joe From 3 CrossFit Pros – Breaking Muscle
30 Unhealthy Foods You Mistake As Healthy and Their Surprising Swaps – Healthy Holistic Living
There’s a Modern Problem Afflicting Our Friends- And It’s Time to Talk About It – Mic.com
– Re-Thinking Functional Movement: The Sling Systems of the Body – Breaking Muscle
Could the Mariners Be America’s Post-Nineties Team? – Lookout Landing

Better Adductors For Better Squatting by The Movement Fix:

WELCOME NEW FOUNDATIONS GRADS!

Last week we wrapped up another round of Foundations at FCF. Please welcome these new, friendly faces in class!

BREAKFAST CLUB
AM (left to right, back row): Lauren Brogan, Kathleen Berroth, Andrew Espenes
AM (front row): Amanda Pleasant-Brown

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NOONERS
NOON (left to right): David Rotenburg, Brett Keeler, Matt Lee, Myisha Lamar, Teada Sun, C.J. Miller

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NIGHT OWLS
EVENING (left to right, back row): Saeng Pion, Nathan Rose, Gary Glouner, Will Levin, David Krieger, Vangie Peaslee, Will Anderson
EVENING (left to right, front row): Raphael Jose, Danielle Schropp, Matt Fordyce

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