Fun Fact: FCF is the ONLY GYM IN THE WORLD to host every. single. one. of @carlpaoli‘s workshops and seminars.

For 10 years, Carl has been traveling the world teaching funtional movements, progressions, and techniques to CrossFitters and athletes alike, and he’s chosen our gym for his FINAL Muscle-Up Master Class.

You know muscle-ups are coming in 20.4 or 20.5, so learn some drills to get your first one OR to become more efficient!

WHEN • Saturday, November 9th — 10am-12noon
RSVP • Registration info at https://freestyleconnection.com/course/muscle-up-master-class-seattle-wa/

CrossFit WOD for Wednesday 10/30

EMOM for 40:00
a. 30 calories
b. 20 medicine ball cleans, 20/14/8lbs
c. 10 box jumps, 32/24/16″
d. 5 muscle-ups

Post attendance to whiteboard!

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