Monthly Archives: November 2014

Max Saturday 11/29


for time:
50 double unders
50 situps
21 deadlifts
21 handstand pushups
40 double unders
40 situps
15 deadlifts
15 handstand pushups
30 double unders
30 situps
9 deadlifts
9 handstand pushups
20 double unders
20 situps

Rx = 102/65kg

Thanksgiving 11/27


2 rounds for time:
– 30 bumper burpee swings
– 40 bumper pushups
– 50 bumper situps
– 60 OH bumper walking lunges

Start and end with a 400m Waiter’s Walk. Compare to 8/22.

Max Tuesday 11/25


handstand work



This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells (as heavy as possible) in the rack* position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

Thanksgiving Week 11/24 through 11/29


– Thursday 11/27: 10am only at FCF, CFSLU closed. All FCFCFSLU athletes are welcome to that 10am class!
– Friday 11/28: 9am, 10am, and 11am for both FCF and CFSLU

We are having a Black Friday week sale at both gyms. It today (11/24) through Saturday (11/29). We will run these retail sheets next Monday, December 1st.

FCFCFSLU Black Friday Week Sale

Everything is 25% off (this includes zip hoodies, Theracanes, Strideline socks, t-shirts, athletic tape, lacrosse balls, compression sleeves, and more). Select items are 50% off:

– Red shirts at SLU
– Neon green shirts at FCF
– All XS and XL items

Apparel will be set up on the Reebok stand this week and will go back to its normal spot next Monday.

To purchase, simply peel off the item sticker and stick it to the retail store sheet.

Training on Tap:
– back squat 5RM
– handstand strength
– push press 1RM
– pullup/t2b/jumping lunges
– front squat 1RM

‘Text Neck’ is Becoming an “Epidemic” and Could Wreck Your Spine – The Washington Post
What Should Fitness Professionals Understand About Pain & Injury – Exercise Biology
Addicted to Fatigue – Bret Contreras
Level 1 Gymnastic Bodies Seminar, Seattle, WA – Gymnastic Bodies
The Hanging Month – Ido Portal
Eccentric Leg Strength For Alpine Skiing – Back Country
7 Habits of Chronically Unhappy People – The Huffington Post
An Easy Method to Teach a Perfect Weightlifting Start Position – Breaking Muscle
Man Makes 3D Printed Prosthetic Hand For Son For Only $10 – IFLS
Coming to the 12th Avenue Arts Complex: Rachel’s Ginger Beer – Seattle Met

‘E:60′ Catching Kayla – ESPN