Monday, June 25, 2012

New Schedule for June/July 2012

The new Foundations graduates will slowly join you guys in the normal CrossFit classes. Checkout the new schedule and let us know if you'd like to see anything else.

click to enlarge

By the way, the CrossFit SLU website is live.

Many improvements needed, but it's official now. Can't wait for all the South Lake Union Training jokes...



Wednesday, June 20, 2012

The End is Near

Dear Foundations Athletes,

The time is coming to decide if you'd like to continue your fitness journey with us. We hope that you've learned a lot about your body, as well as questioning old "standards" of what happens in exercise.

When it comes to your work/rest ratio, CrossFit eventually prescribes a routine of 3 days on, 1 day off. This will obviously be different depending on your goals and your level of fitness. We find that those who workout a minimum of 3x/week (being active both in and out of the gym) find the best and most consistent progress.

We offer three monthly membership tiers, depending on your goals:
  • 2x/week: for those who are training for a specialized sport or activity, and are using CrossFit as a means to better your Strength & Conditioning, while getting in sport-specific training elsewhere.
  • 3x/week: for the types who use CrossFit as their main activity to stay healthy and energetic. This frequency is a good place to start.
  • Unlimited: for the people serious about their well-being. This is for those who want to make a permanent habit of positive change in their lives.

With GRADUATION this coming Saturday we'd like everyone to come in with questions regarding your time with us. If you have any questions, now is the time to ask.

For those who missed some classes: we will speak with you privately and discuss how to make-up the skills and workouts you have missed!

Your Graduating workout will end at exactly 1pm. We also like to take this time to invite you to our Nutrition Challenge Wrap-Up, happening as we finish out our certificate ceremony. Expect some food and drink, as well as a chance to catch up with other experienced CrossFitters.

We sincerely hope that you had a positive experience with us and that you've learned a bunch. Remember that most of the things we've learned aren't expected to be perfected, especially only after playing with it in such a short time. We continue dialing skills and techniques in, and learning the finer details in class over time. Experience needs to grow alongside knowledge!

We'll see you Saturday!


Friday, June 15, 2012

KB Yelling + Mobs for the weekend!

This week has been pretty tough on the hips, shoulders, and back. Here are some awesome mobility pieces from Kelly Starrett, DPT, owner of San Francisco CrossFit and MobilityWOD.


Tuesday, June 12, 2012

Heavy Deads

Jason B. pulling 160kg for 5 repetitions.


Thursday, June 7, 2012

CrossFit For Hope

This is Saturday's special workout. Details about the affiliate-wide event can be found here.




3 rounds, for max total reps. 1-minute stations of:
  • burpees
  • power snatch, 35/25kg
  • box jump, 24/20"
  • thruster, 35/25kg
  • chest-to-bar pullups
  • (rest)
The clock does not reset or stop between exercises. On the call of "Rotate!", the athletes must move to next station immediately for a good score. One point is given for each rep.

Compare here. Post score to whiteboard.



GKM Pre-sale!

Guardian Krav Maga is proud to announce it's launch as a members-only school starting this July 5th, including a full class schedule and exclusive pre-sale rates! Once Guardian Krav Maga becomes members-only Saturday classes will no longer be open to drop-ins.

Class Times (1 hour)

  • Wednesday, Thursday, Friday: 6pm and 7pm
  • Saturday: 12pm

Rates (Cash, Check, Visa, MC, Discover accepted. Auto-draft for monthly memberships is required)

  • Monthly Unlimited Access (with signing of a one-time 3 Month Commitment): $135/month
  • Monthly Unlimited Access (with signing of a 1 Year Commitment): Receive 1 month FREE, reducing your membership to $123/month.
  • 1 Year Unlimited Access PAID IN FULL: Receive 2 months FREE for a one-time payment of $1,350.

Pre-Sale is on now from JUNE 7th to JUNE 30th ONLY!

  • Pay for your first 3 months to lock in the pre-sale rate of $100/month. Pre-pay for as many additional months as you like, with your discounted pre-sale rate.
  • Pay for your first 3 months with signing of a 1 Year Commitment to receive 1 month FREE, reducing your membership to $91/month.
  • Pay for a 1 Year Unlimited Access PAID IN FULL at the pre-sale price, and still get 2 free months, reducing your membership to only $83.33/month.

Until the website is up for online registration, which will hopefully be soon, pre-sale registration will take place after class on Saturdays or by appointment.

If you have questions please feel free to contact me: Hope to see you this Saturday at Noon!

- Adam Wenzel
Guardian Krav Maga


For you ladies looking for a good one of these, I think this will be a good one. A little less prominent than some, here's a female groin protector:

Dudes- hands down, get one of these (serendipitously named):


Wednesday, June 6, 2012

Schedule Redo!

click to enlarge

Here's the newest version of the schedule. We removed the 4pm class on Tues/Thurs in favor of an 8:30am class instead.

Remember we listen to feedback! Got any?


Saturday, June 2, 2012


June Foundations

Workouts can be more engaging when on a team. Codependence and accountability push us to better adaptations.