SLIPS clinic tomorrow at 10am!

Community Class at 12pm!

CrossFit WOD for Friday 7/19

every minute on the minute for 10:00
3 snatches -OR- clean & jerks, 61/43kg or 70% of 1RM


every minute on the minute for 15:00
2 snatches -OR- clean & jerks, 70/50kg or 80% of 1RM

Post attendance to whiteboard!


+ Zucchini Lasagna Recipe – Ambitious Kitchen
+ 5 Emergencies: Do You Know What To Do? – WebMD

CrossFit WOD for Thursday 7/17

5 rounds for time:
20 pullups
40 pushups
60 squats


5 rounds for time:
20 handstand pushups
40 pullups
60 alternating single-leg squats

Post time to whiteboard!


+ Here’s What Weight-Loss Advice Looked Like Nearly 100 Years Ago – Reader’s Digest
+ Sugarpill Founder Believes Wellness is Liberation – Mindful Feminism

Available in Black or White

Limited Edition FCF 2019 Blender Bottle pre-sale is on! This Radian model from Blender Bottle is one of my favorites due to

+ having double-wall insulation that allows your drink to stay cool
+ having a detachable carry loop that also holds the top to the lid
+ including their signature BlenderBall wire wisk for smooth breakdown of your proteins/creatines/carbs/BCAAs/etc
+ being made of stainless steel to avoid the dreaded protein smell!
+ having a wide mouth for easier cleaning (hand wash only)

Preorder by clicking here! They’ll be in towards the end of the month.

CrossFit WOD for Wednesday 7/17

alternating top-to-top kettlebell presses 6×8

5 rounds for time:
7 front squats, 70/50kg
9 burpee box jump, 32/24″
400m run


+ How Mr. Royal H. Burpee Invented the Most-Despised Movement in Fitness – BarBend
+ Saved By the Barbell 2019 Registration – CrossFit

Coach Ryan earned his nickname back when he started with FCF. He wore these shiny, silver Converse high-tops (Chuck Taylors were legitimately one of the best shoes for CrossFit at the time) and during a workout involving tons of box jumps I yelled “GOOD JOB MOONBOOTS” and it stuck ever since. HBD MOONBOOTS!

CrossFit WOD for Tuesday 7/16

every 4:00 for 40:00
21 double unders
15 calories
9 rolling v-ups
(3/2 muscle-ups)

Post attendance to whiteboard!


+ Survival of the Fittest (Opinion) – Adrian Conway for The Morning Chalkup
+ Supplements 101 – Turbo Geeks

This Saturday at 10am we will cover SLIPS. What are they and why are they important to improving your CrossFit ability. This 90 minute class with Andrew will help direct what you should do before and after classes, and build yourself a game plan for increasing your abilities in the gym. You’ll also leave with a physical worksheet to continue your practice. RSVP today!

This Saturday at 12pm! Free to literally everyone, regardless of exercise experience. Just RSVP for your spot and show up a little early for waivers and a tour. Bring your friends, fam, coworkers, neighbors, your favorite barista/bartender/stylist, etc!

It’s finally here (well it will be): mark your calendars for Saturday 7/27 in the 9am, 10am, and 11am classes.

CrossFit WOD for Monday 7/14

back squat 8×4, then

for time:
24-20-16 double pushup burpee
12-10-8 double kettlebell snatches, 2×20/12kg

Post time to whiteboard.


+ How to Use Positive Psychology to Improve Your Health – Chris Kresser
+ Most People Shouldn’t Deadlift, Strongman Says – BarBend

The squad at the 2019 Seattle Pride Parade. See the entire album on our facebook page!

CrossFit WOD for Friday 7/12

5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest

Post score to whiteboard!


+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal

TBT to when we could watch you during your 400m runs

CrossFit WOD for Thursday 7/11

21-15-9 reps for time:
squat clean, 70/45kg

Post time to whiteboard!


+ Why You Can’t Release Your Tight Psoas Muscle with Stretching – Somatic Movement Center
+ Supplements and Diets for Heart Health Show Limited Proof of Benefit – The New York Times


CrossFit WOD for Wednesday 7/10

back squat 6×5

every 5:00 for 20:00
40 wall ball, 20/14lbs
30 calories
20 db box step overs, 24/20″ with 50/35lbs
max strict pullups in remaining time

Score = total strict pullups. Post score to whiteboard!


+ It’s the Insulin-Resistance, Stupid: Part 1 – CrossFit
+ Metcon 5 Training Shoes – Nike

This means all the older models will go on sale!

CrossFit WOD for Tuesday 7/9

tabata goblet squat, 24/16kg

AMRAP in 10:00
20 double unders
2 power snatches, 70/45kg

Post scores to whiteboard!


+ No Shirt, No Problem! – Alyssa Royse for Morning Chalk Up
+ 13 Undeniable Benefits of the SnatchBarBend

Swole Session Squad before walking the 2019 Seattle Pride Parade

CrossFit WOD for Monday 7/8

5 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups

Compare to 4/3/2019. Post time to whiteboard!


+ The Skinny on Bone Thinning and Why Milk Isn’t Enough – Right As Rain by UW Medicine
+ Ube Ice Cream is the Flavor of Summer 2019, But Here’s What Filipinx Folks Want You to Know – Bustle