As of May 31, CrossFit SLU is closed for business. We are deeply gratified to have serve the South Lake Union neighborhood for the past four years. You can find the same great staff, community, and programming at Foundation CrossFit in Capitol Hill.

Becoming a Supple Leopard 2nd Edition

Dr. Kelly Starrett of San Francisco CrossFit has been tinkering since the first release of BASL two years ago. For those who train with us, you know that we utilize a bunch of his methods and “mobes”. This is THE premiere text that we recommend all athletes, aspiring trainers, and competitiors to check out.

Buy BASL 2nd Edition from Amazon here.
– also check out Deskbound: Sitting is the New Smoking

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

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.”

Kettlebell Arm Bar “Stretch”

The Arm Bar is a great exercise and stretch for the shoulder which works well for shoulder-injury prevention and rehabilitation of past injuries. They are a static hold that makes the stabilizing muscles in the shoulder girdle fire off and stretch the chest and delts. Often when you hear the word ‘stretch’ you have assumptions on what it’s going to feel like. Instead, think of this as a strength movement: you are trying to stabilize an object that you are holding- control is the priority instead of load.

When performing this exercise keep it light. Ignore that voice in your head that tells you to go big or go home. Think of it as part of your warm-up or cool down. If you come into class early you can do a few.

kettlebell arm bar
Come to the light. Do arm bars.

If you require better strength and mobility for snatches, overhead squats, presses, push presses, jerks, bench pressing, dips, and handstands you NEED this. Watch the video above then have a trainer check you out! Better yet, come to class on Monday where we’ll show you in person.

Self-Defense: ATM Part 2 with Tony Blauer

Your safety to and from the gym (as well as your everyday life) are obviously very important. Every person should know some basic self-defense, how to punch/kick/strike properly, and situational awareness- especially in neighborhoods like ours.

Self-defense isn’t all about combat and striking- the best countermeasure to a bad situation is to avoid it in the first place. Stop walking around with headphones on and don’t flaunt any of your expensive gear.

Also instead of using an ATM, why not just go to a grocery store and get cash back when in need? Hydration is important- buy a coconut water and hit ‘cash back’ prompts during checkout. Easy. Pocket it quickly, don’t draw attention to yourself, and go about your day.

For more information about self-defense, check out the CrossFit Defense youtube playlist, or go see our friends at GUARDIAN SEATTLE in Ballard.

Here is the original ATM Strategy video:


Coming Soon: Kettlebell class

We are adding a kettlebell class and they will be as challenging and fun as the CrossFit classes that you love.

Many of you have come to respect (see: fear) the mighty kettlebell. Those of you who love it are getting more and those that are intimidated by it have an opportunity to improve your skills. Kettlebells are also an excellent implement to help with CrossFit training, specifically with shoulder girdle strength and mobility and grip. Not to mention all the other areas in the core and posterior chain that we can target.

Jared kettlebell russian swing

Having trouble stabilizing in the bottom of your snatch? Falling off the pull up bar because your hands are fatigued? Kettles develop the strength and skill.

Photo May 07, 2 36 35 PM

Try this out for a month and you will feel the difference.

Classes will begin sometime in June so stay tuned!

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.

Deload Week 5/11 through 5/16

2015 03 FCF-15


Depth: do you have it? Brett does.


– EMOM hang snatch, hang clean
– push press/pullup
– back squat 60×10, 65×8, 70×6, 75×6, 80×6
– front squat 60×5, 70×5, 75x5x2
– run/power clean/pushup
– muscle-up development
– core work
– back squat 60×10, 70×8, 75×8, 80×8
– front squat 60×5, 65×5, 70x5x2
– SLU: rope climbs/double unders
– FCF: kettlebell swings/double unders
CrossFit Games Regionals 2015 – Individual Event 3
– tag team workout!

We hope the 1st week of the HATCH SQUAT CYCLE felt good. We’re in Week 2 and are ready for more!



Episode 2: The Secret to a Summer Body! – HellaFit Radio
Simple Solutions for Poor Wrist Mobility – CrossFit Invictus
Your Stories: Brandon Morrison of Lift Big Eat Big – She Thrives Blog
2015 Sunday Individual Regional Events Announced – MetConTalk
Making the Impossible Possible: My Journey to a Strict Pullup – Tabata Times
My Attempt to Become a Better Person Through CrossFit – VICE
The 10 Best Pocket Notebooks – Gear Patrol
Axel Foley is Box Office Gold – Birth. Movies. Death
– Is CrossFit Safe? What ’60 Minutes’ Didn’t Tell You – Forbes

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
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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.