Gil and his wife had a beautiful baby girl three days ago!

Yesterday we hosted OUTwod Seattle AND it was Tony’s 75th birthday (those Asian genes keep him looking young!)

And we also had some athletes representing FCF at the 2017 Cascade Classic, this year at Magnuson Park (near the home of the original CrossFit North)

Training this week includes thrusters/toes-to-bars, rowing, a running chipper, ANGIE or something like it, a barbell complex, CGO 13.2, kettlebell swings & burpees, a farmers workout!

ARTICLES

+ Why Seattleites Love to Hate the Umbrella – The Seattle Times

CrossFit WOD for Monday 10/23

7 minutes to establish a 1RM thruster, then

every minute on the minute for 21 minutes:
a. 15 thrusters, 20/15kg
b. 10 toes-to-bar

Post max thruster to whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 1/3

snatch complex, snatch ladder to 96%, back squats, shoulder presses, situps, broad jumps

Powerlifting WOD – Week 3/5, Day 1/4

push press, 3-grip pushups, bamboo bar, v-up lateral mb throw

Kettlebell WOD

mobility, swings and things