Entries by

More 100s With ANGIE

Chris V demonstrates an awesome air squat A couple of events coming up: 1. Our FALL NUTRITION CHALLENGE! It’s here for accountability and education-sake. No entry fee, just a willingness to improve yourself even further. Starts next Monday. 2. This Saturday at 11am we will be our Nutrition Challenge Launch! (No 11am CrossFit class.) We […]


“Eat Real Food. Not Too Much. Mostly Plants.” (2/5)

Missed Part 1? Read about our 2017 Nutrition Challenge and register here. What do we really mean by this? It’s sounds really easy to follow, but is it? In today’s GO! GO! GO! society it’s hard to slow down and pay attention to what we’re really doing. In yesterday’s post I put up a brUTE […]

There is magic in the air – it’s Fall!

Fall is here! Chilly mornings. Warm hoodies. Wool socks. Raindrops on… everything. Pretty leaves. Pumpkins. Short days. Bike lights. Coffee, lots of Coffee. While the weather is encouraging you stay inside, we challenge you to do the opposite! It’s a great time to begin moving with us. Bring your workouts indoors, we can help! Try it! […]

CFTS 17.4: Double Hundo

Victor, Leah, Teddy, Matija J, and Kathy G just hanging out We’ll be doing a lot of focused hanging work for the month of October. Benefits of hanging work, via Ido Portal: 1. Shoulder/elbow/wrist health and the recovery of the lost ‘overhead reach’ range – promoting optimal range and making use of the upper body […]


The Foundation is Nutrition (1/5)

Starting next week we will start our Fall Nutrition Challenge where #1 goal is consistency. Can you be accountable to us and track each meal using a good ol’ journal pen + paper, electronic, or otherwise, social media, pictures, etc. Can you have integrity with yourself and treat your body to a new level of respect? […]

Box Sqwaaaaats

KB demonstrates sitting on a box near Vicky B, but this is not a box squat. This first week of October we start off with some heavily-influenced-by-the-course-I-attended-this-weekend strength work, two classic CrossFit benchmarks, two of the Team Series events, a deadlift max, and rowing workout. Also we will be sharing a lot of information about […]

WZA 2017 – w3w6

Sarah M coaching up some modified HSPU with the morning crew ARTICLES + Wodapalooza Fitness Festival, Week 3/Workout 6 Details – WZA CrossFit WOD for Friday 9/29 WODAPALOOZA Week 3, Workout 6 for time: 90 double unders 70 wall ball, 20/14 lbs to 10/9′ 50 deadlifts, 30 muscle-ups 50 deadlifts 70 wall ball, 20/14 lbs […]

Longing For Lunges

Big thanks to everyone who came out Tuesday evening for the Freestyle Connection Seminar “The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.” – Greg […]

DL Wednesday

Dave H Did you know: deadlifts used to be called Healthlifts for all of the benefits this exercise produces. ARTICLES + Entire Seattle High School Football Team Kneels During National Anthem Before Game – Q13 Fox CrossFit WOD for Wednesday 9/27 sumo deadlift 7×4 tabata burpee tabata plank tabata toes-to-bar tabata L-hang tabata HSPU inverse tabata […]


Remember we have cancelled the 6:30pm and 7:30pm classes for the FREESTYLE CONNECTION SEMINAR tonight from 6:30 to 8:30pm with Carl Paoli. ARTICLES + Best Gymnastic Grips for CrossFit – Garage Gym Reviews CrossFit WOD for Tuesday 9/26 ARAGOM for max total reps: 5 power cleans, 61/43kg 7 dips* 5 shoulder-to-overhead, 61/43kg 5-4-3-2-1 minute AMRAP […]