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