Archive For: gym updates

Memorial Day Week 5/25 through 5/30


This weekend marks the last week of operation at CrossFit SLU, and it’s a very short week because of the holiday: MURPH Monday through Thursday (no Friday classes at CFSLU, but we’ll open up all FCF classes) so be prepared.

SLU invitation

If you’re in for MURPH be mindful of how you feel when squatting later this week.

Come out to the CFSLU Farewell Party this Friday 5/29 at 6:30pm. Feel free to dress up! Hang out with these two:

Tony & Kris rocking their ‘Founding Athlete’ shirts


– Hatch Squat Cycle W4D1
– jerk/t2b
– turkish get-ups
– power swings, burpees/kb dead snatch, power swings
– Hatch Squat Cycle W4D2
– chipper

Think of this week as Max Week Part 2/Skills Week Part 1. Last week was about the short, hard sprints- this week we go heavy and test some longer metcons, but with a focus on some movements you haven’t seen in a while.


The Pacific, California and East regionals all wrapped up yesterday. You can check out all the footage, results, and other news coming out at

A Plea For Culinary Modernism – Jacobin
How to Run the 400m – Track Star USA
How Anabolic Steroids Make You Stronger – And How They Destroy You – Gizmodo
Our Warm-up Is a Warm-up – Catalyst Athletics
Why You Should Eat More Sweet Potatoes (And Recipes to Help) – PurePharma
Michael B. Jordan Torching the Color Line – Entertainment Weekly
The Last of the Samurai: Beautiful Hand-Colored Photographs of the Warriors and Their Courtesans – Dangerous Minds
Science, American Legal System Confirm Barefoot Shoes Are Bullshit – Vox

Max Week 5/18 through 5/23

2015 03 FCF-22Bryan D

Hope you had a nice, long, restful weekend- time to go to work!

The CrossFit SLU Farewell Party is on Friday 5/29- mark your calendars.


– 5-round HELEN (run/kb swing/pullup)
– Hatch Squat Cycle W3D1
– 500m row TT/ME dips/ME box jumps
– EMOM hang snatch, hang clean
– Hatch Squat Cycle W3D2
2015 Masters Qualifier Event 1
– tag team workout!

Now that most of you should be well-rested we have time to test a bunch of metabolic conditioning. We will be testing strength only once this week (Wednesday) so be prepared!



Should Your Kids Have Standing Desks? These CrossFitters Think So – FastCoExist
FUEL: The Diet of 105-Pound Champion Weightlifter Morghan King – VICE
A Step-By-Step Approach to Successful Fat Loss – Breaking Muscle
Lower Merion Police Investigating Bryn Mawr Bank Robbery – Mainline Media News

Volume Week 5/4 through 5/9

HAPPY STAR WARS DAY! This is also CFSLU’s Athlete Appreciation week. Lots of goodies for y’all!

We had two awesome events this past weekend. The final FIRST FRIDAY at CFSLU:


and the Gymnastic Bodies Seminar at FCF:


Great times with great people always encourage us to continue improving and enjoy all the moments created through fitness.


– EMOM hang snatch, hang clean
– core work
– Hatch Squat Cycle, W1D1
– kettlebell ladder
– muscle-ups
CGO 14.3
– Hatch Squat Cycle, W1D2
CGO 13.1


CFSLU Athlete Appreciation Week – CrossFit SLU
Whole30 Book Tour: Seattle – Whole9
Texas Man, 54, Sets Pull-Ups World Record – The Post Game (via Jeff P)
Chophouse Row, Hill’s ‘new Melrose Market,’ Opens For Business as Original Celebrates Five Years – Capitol Hill Seattle
Come Together: Marvel, THE AVENGERS and the History of Shared Universes – Birth Movies Death
You Are Your Hormones – Endocrinology (Kaplan’s Deadly Quartest) – Performance Quest Fitness & Athletics

Skills Week 4/27 through 5/2

LYNNEatSLU-April2015-32Noor, Kelsi, Stacey, and Lisa bench pressing in LYNNE

Hope you guys had a fantastics weekend! Time to get back to work- FCF will slowly be put back together this week. Just remember that FCF is CLOSED on Saturday 5/2. All FCF athletes are welcome to join in the 9am, 10am, or 11am classes at CrossFit SLU!

Other than that we have our FINAL First Friday at CFSLU on 5/1. Come by and join us for a workout and some refreshments afterwards.

– front squat 1RM
– run/lunge/muscle-up
– EMOM hang snatch, hang clean
– the “40/40″ (front squats, HSPU)
– muscle-up drills
– row/wall ball/c2b pullups
– deadlifts/burpee shuttle runs for FCF
– deadlifts/rope climbs for CFSLU
– team workout at CFSLU since FCF is closed!

This Skills Week brings about a new block of programming. We’ll be refining some of your techniques with medium/high-level skills such as muscle-ups, hang snatches and cleans, handstand pushups, shuttle runs, rope climbs, and literal team work! Bring your focus to classes and know that we value EFFORT over INTENSITY for everything this week.

You’ll notice longer workouts being programmed and that’s simply for those who want to build some metabolism-burning work. If your goal is more strength & power we suggest scaling so that you workouts are fast, intense, and really heavy.

20/20 – Bruce Jenner: The Interview –
Seattle Police Will Hire Programmer and Prolific Records Requester Tim Clemans – The Stranger
Cheap Eats: 16 Fantastically Wallet-Friendly Meals In and Around Seattle – Eater Seattle Just the Tip of Seattle Boom – The Seattle Times
– ESPN Host Urges Boycott of the Pacquiao/Floyd Fight – ABS-CBN News
Dr. Oz to Respond on Show to Criticism by Physicians – The New York Times
Google Got It Wrong. The Open-Office Trend is Destroying the Workplace – Washington Post
What Happens When a 35-Year-Old Man Retakes the SAT? – Deadspin

Living Beyond Limits w/ Amy Purdy

Deload Week 4/20 to 4/25


This past Saturday we hosted the spring FESTIVUS GAMES 2015 at CrossFit SLU. Over the course of 6 hours we ran 100 athletes through 3 grueling workouts, and a bonus 4th for the finalists.

We couldn’t be more proud of all of our athletes who competed: Jenny L, Olga S, Alp A, MacGregor H, Phil J, Luke B (who placed 2nd in his division), Katie N, Olivia R, Tracy T, Noor H, Julia A, Frieda E, Anastasia M (who placed 3rd in her division), Megan P, Monica T, Cheryl C, Wendy M, Angie P, Danny M, Teddy B, Jason R, Amin S, and Hannah N!

We also couldn’t have done it without the help of our own badass community, all athletes who call FCFCFSLU home and all of our friends. When we asked for help, you answered. We have received so much positive feedback from this weekend’s visitors and that’s all due to your hard work and awesomeness. Thank you so much for making this event run so smoothly.

I know that both facilities have gone through some changes, but bear with us this week!

– deload back squats
– double unders/situps
– muscle-ups
– EMOM snatch, clean, deadlift (last time for a while!)
– more deload back squats
– burpee-run chipper
– Strict LYNNE
– Team Workout

It’s a weird Deload Week because both facilities are going through some change, so equipment and workspace will be different from what you’re used to- but that’s a good thing because being a CrossFitter prepares you for the known and unknown variables of life!

We’re deloading the back squats this week (but giving them to your twice), which means you’ll have a chance to max out and retest your 1RM soon enough! You’ll have another chance on Wednesday for everyone’s new favorite EMOM snatch/clean/deadlift workout, as well as a strict LYNNE. Saturday will be the usual team workout- this one should also be pretty spicy!

We’ll also be hitting the classic benchmarks one more time and would love for you to REPLY TO OUR COMMENT SECTIONS with your results as I’m compiling the data to create an FCFCFSLU Athletic Levels chart that we can utilize in the future for goal-setting, etc.


Action Figure by Bombsheller – Bombsheller
– 7 Reasons to Squat Ass-to-Grass – Box Life Magazine
16 Things CHS Heard at the Capitol Hill ‘Gentrification Conversation’ – Capitol Hill Seattle blog
This 1960s High School Gym Class Would Ruin You – Mental Floss
Why Chefs Resort to Secret Tactics to Cook Some of Their Best Food – Grub Street
Adductor Smash & Papaya Rash – MobilityWOD
Evolution of the CrossFit Shoe – Nano 5.0 – MetCon Action
Why I Quit the Daily Show – The Guardian

REMINDER: Festivus Saturday at SLU

Friendly reminder that Festivus is going down at SLU on Saturday which means there will be no Saturday morning classes held there.

Classes will run as regularly scheduled at FCF, with an excellent team workout on tap!


Test Week 4/12 through 4/17

Foundation CrossFit athletes!

FCF 4.0 - moving in

flashback to when we got keys to 4.0


Deja vu – today, after several hours of moving – say goodbye to the uneven floor!

The gym will look different this week- starting Monday we will be starting our project to level the floors in the back half of our facility. This means there will be a lot of things moved, and a lot less space to move around in. We’ve adjusted programming during the maintenance upgrade, and we’ll have an even better space when it’s all finished! Plan for about a week to two weeks of restricted usage.

Please note: The bathrooms will be limited to just one. So please handle your business at home before coming in.

CrossFit SLU Athletes:

We’re hosting the FESTIVUS GAMES all day Saturday so all classes will be cancelled. Feel free to come by to support your fellow athletes and spectate if you wish!


- back squats (FCF is only squatting on Monday!)
– EMOM snatch/clean/deadlift (last day for barbell movements until the concrete cures)
– kettlebell clean set
– kettlebell snatch set
– sprints/kettlebell swings at the track


- back squats (FCF is only squatting on Monday!)
– EMOM snatch/clean/deadlift (last day for barbell movements until the concrete cures)
– kettlebell clean set
– kettlebell snatch set
– press 1RM, “ANNIE”
– Saturday is closed for FESTIVUS GAMES!
– View other upcoming events

It’s TEST week! But it’s a weird one because the facilities will both experience some weird change: FCF with the concrete pouring/curing and CFSLU with Festivus preparation.


- There’s a Modern Affliction Ruining our Friendships- and We’re All Guilty of It –
A More Effective Way to Rehab Your Ankle Sprain – Breaking Muscle
Doing MURPH Tomorrow? 5 Things to Do Today – FuncThat

A Day in the Life of Lauren Fisher:

Upcoming Events – April 2015

CALL TO ALL SLU ATHLETES If you haven’t already completed our survey, please do so! This will help us plan a smooth transition for athletes transferring to FCF as well as provide suggestions for those not transferring to FCF. We have some surprises in store, and it would help us if every SLU athlete fills this out. UPCOMING CALENDAR OF EVENTS – 04/18 SATURDAY 9AM – 3PM: Festivus Games hosted by CrossFit SLU – a competition for novice and intermediate athletes only! This will be the last competition hosted by CrossFit SLU. Come out to show your sportsmanship for your gym and community! Check out the FB event here.  We still have spots left for Men’s Novice division! We are seeking volunteers/ judges for the event. If you are interested, please email us. There will be no regular classes on 04/18 at SLU. SLU athletes welcome at FCF. Please RSVP. – 05/01 FRIDAY 5:30PM – 9PM The last SLU First Friday BBQ! Mimosa’s for the AM crew and BBQ for the PM crew. Bring some meat for the grill and don’t forget the veggies too! Let’s make this the largest one yet! Hit the WOD hard, then hangout, relax, and eat meat! -FIRST WEEK OF MAY [4 – 8th]: Athlete Appreciation Week! Each day we will have a theme (stay tuned) and we’ll be giving out some freebies too! We will finish off Athlete Appreciation week with Champagne Friday (05/08)! – 05/29 FRIDAY 6:30PM: FAREWELL PARTY. Doors open at 6PM, party starts at 6:30PM. Potluck & BYOB. Please bring a dish to share or some meat for the BBQ. Everyone is welcome. All past and present CFSLU & FCF athletes, as well as friends and family! No afternoon/ evening classes. – 05/30 SATURDAY: No classes at SLU. All SLU athletes welcome to classes at FCF. RSVP! MEMBERSHIPS As a reminder, as a token of appreciation to all the athletes that remain with us through May at CrossFit SLU, we will be extending a 20% discount off your SLU May memberships as a way of saying Thank you! To ease the transition, all current SLU athletes transferring to FCF will also receive a 20% discount off their June memberships at FCF! Regular SLU grandfathered rates will resume as of July and you will retain those rates as long as you remain a member. Have you filled out our survey yet?

Volume Week 4/6 though 4/11


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!



– back squats 2×5, 4×3
– double under/pushup/wall ball/c2b pullup/dip
– EMOM snatch, clean, deadlift
– dynamax wheels
– muscle-up progressions
– 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.


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 –
– 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:

A Note From Megan K

To my gym fam:

As most of you have heard by now, this coming Friday, April 3 will be my last day at the gym- for now! My wife Sara and I will be flying down to the Mexican border via San Diego, slapping the fence, and turning right around to make our way to Canada on foot. Our goal is to through-hike the Pacific Crest Trail, 2,663 miles over about six months. If all goes according to plan, we’ll be back in Seattle by the end of September, and I’ll be back to coaching at Foundation CrossFit.

This Friday is also First Friday, so make sure to come by CFSLU for the evening to enjoy the workout, drink champagne, and eat some of Grill Mama Coleena’s BBQ!


Guys, I know I’ll only be gone for a little while, but I’m going to miss you all a lot! It has been such an honor and a privilege to be your trainer this past year and fellow athlete and friend these past two. I first took Foundations in January 2013, bored of my 24 Hour Fitness routine and missing the community and camaraderie that comes with being on a team. I played sports in college (I was terrible) but it wasn’t until I found CrossFit that I hit my stride; I make awful decisions on the field but if you point me at a barbell and tell me what to do, that I can do. CrossFit brought variety and purpose to my workout; the FCFCFSLU community gave me a home base in Seattle.


A year ago, I was in the middle of burning out at Amazon and in full-on quarter life crisis mode. I joined Amazon as a machine learning recruiter in order to apply my background in engineering to people problems; in the end, it just felt like I was using people. Coming off of this, working as a trainer with you all has been so wonderful. It’s incredibly refreshing to provide a service that is genuinely appreciated, to build these reciprocal relationships, and to see you all progress as athletes. The human body is an incredible, complex machine, and I have had so much fun problem solving and learning with all of you.


Thank you athletes, for making this community so rich and strong. Thank you for showing up, for listening, and for working hard. Thank you for just “getting it” when I as a trainer struggle to get my thoughts into words, for your weird body quirks, your inflexibilities, and your bad habits that push my problem solving skills – that’s what makes this so interesting! Thank you for letting me be a protective mother hen in Foundations and for letting me push you out of your comfort zone as you grow as athletes. Thank you for being so damn strong, so damn fast, and so damn good at what you do. And finally, thank you to the coaches and staff who have taught me so much about being a trainer and an athlete, and who have led and rallied this community. You are genuinely wonderful people and it has been a pleasure to work alongside you.


But it’s only about six months (and hopefully not much less!). My last day at the gym for now will be Friday, April 3, at the First Friday workout and BBQ at SLU. If you would like to follow our progress on the trail, you can do so on Facebook and our blog – we’ll update via our cell phones every week or so in town. If you’d like to send us a care package or words of encouragement, you can find contact info in the “Contact us” section of the blog. Thank you!


Looking forward to seeing you in the fall as slightly tanner, fitter versions of yourselves and until then,