Monthly Archives: January 2015

Champagne Friday 1/30

CGO 14.2
for as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

Events This Week!

We have some things you may want to take note of!


We are closed this evening due to our quarterly staff meeting. If you need a workout do 7 minutes of as many burpees as possible or go for an easy 5k run.

Our special edition Seahawks apparel will be in and ready for pickup!

If you haven’t attended the 8am FUNDAMENTALS class yet, this Saturday’s focus will be on the back squat so come on by and clean up your form and learn the protips to take your BS to the next level. The workout of the day will also celebrate two of our most tenured athletes! Come show off your fitness.

Morning classes will be cancelled so that we can enjoy our Superbowl XLIX hangovers. GO HAWKS!


IMPORTANT EXTRA NOTE YOU MAY WANT TO REMEMBER: Starting in February you will owe 30 burpees for not RSVPing at least 15 minutes prior to class.


Skills Week 1/26 through 1/31

CompEx 24JAN2015CompEx squad

We have two* upcoming events which we have tailored our training to!

1. The 2015 CrossFit Games Open

The CrossFit season begins with this event and much of each gym’s programming builds up to this moment. Compete with the world at large and see where you stack up! Register for this and complete the online judges course and we’ll take off $20 your April membership dues! I believe there is much knowledge in being able to see, judge, and measure fitness so I’ll gladly compensate you for being a better-educated athlete.

(More on how we’ll perform and celebrate our fitness in a post later this week.)

2. The Fesitvus Games – Seattle

“A competition for the rest of us” is how the Festivus Games describes itself. It is a functional fitness competition for novice and intermediate athletes and they even have a list of over-qualifications. We hosted our first FG in October of last year to great success and had many athletes participate- some even saw the finals and then the podium! We’ll be hosting it again this coming April at CrossFit SLU!

Test your fitness! See more here.

FCFCFSLU-LateSummer2014_0004Ginny C, CFSLU


– back squat 1×20
– kip/deadlift/hang power clean
– snatch complex/run
– handstand development
– push jerk/toes-to-bar
– back squat 1×20
– 30 muscle-ups
– CGO 14.2 (OHS/c2b pullups)
– celebration workout!


Paleo Super Bowl Snacks – NomNomPaleo
FCF Athlete Spotlight: January (Part 3) – Aimee P – Foundation CrossFit
CFSLU Athlete Spotlight: January (Part 3) – Steven C – CrossFit SLU
Are You Mind of What You Put ON Your Body? – CrossFit Invictus
– Everybody Poops But Here Are 9 Surprising Facts About Feces You May Not Know – Vox
Creatine For CrossFit? – The Box Mag
Primal Kitchen Mayo – Primal Kitchen
Psychological Strategies For Gaining Weight – Lift Big Eat Big
New CEO Paula Schneider: How I’ll Fix American Apparel – Forbes
Register For the Festivus Games 18APR2015 Hosted by CrossFit SLU – FESTIVUS GAMES

Sign up and register for the 2015 CrossFit Games Open here!