– Today is the last day of the Lil Woody’s promotion! Only with FCF or CFSLU apparel- 15% off of your bill.
– Another Foundations program begins at Foundation CrossFit Capitol Hill! Make sure you greet any new faces you bump into.
– The brand new Fundamentals class started last week! You’ll see them running concurrently with the Foundations program. Open to all athletes. Come and sharpen your lifting skills. Deadlift is up this Saturday at 8am. Shoulder Press is next week Saturday at 8am.
– This weekend also marks Lynnwood CrossFit’s annual pre-CrossFit Games Open competition CRETUS EX DUELLUM. Come by Saturday and/or Sunday to support our athletes: Megan, Vicky, Hannah, Sarah, Tom, Jeff, Robyn, Isaac, Bobby, and Nathan!
Cast Wall Walks
Prone Chest Stretch
Banded Drinking Bird
Rocking Straddle Stretch
TRAINING ON TAP:
– back squat 1×20
– row/front lunge/chest-to-bar chinups
– snatch 10×3
– EMOM power clean/hang clean/front squat & burpee tuck jumps
– handstand development
– kettlebell work
– still rings routines
– deadlift 1×5
– partner FIGHT GONE BAD
– Online Judges Course 2015 – CrossFit Games *For anyone who takes this and emails me a copy of the certificate will get $10 off of their April membership, just like last year*
– Ordinary People, Hollywood Budgets – Medium.com
– George Clooney’s Rules For Living – Esquire
– Nike Metcon 1 Trainer Release – Nike
– Rich Froning’s Competition Nano Will Launch This Spring – MetConTalk
– Bill Gates Raises a Glass to (and of) Water Made From Poop – NPR
– Lay Off the Almond Milk You Ignorant Hipsters – Mother Jones
– 2 Flavored Bone Broth Recipes To Beat the Flu Season – Breaking Muscle
FCFCFSLU Foodies Group Meetup 04JAN2015: