“Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.”
We perform this WOD today in honor of him.
Read more about this hero here>http://seattletimes.com/html/localnews/2010221648_memorial07m.html
5X3 Back Squat @ 65% – rest 90 sec. *Notes: Down and up quick, no pause. Make sure to hit absolute full depth.
5 rounds of 100ft bear crawl, 100 foot standing broad-jumps.
*3 burpees every 5 broad-jumps. Rx is 20# vest. (done in field across street)
***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! http://www.gym.unitedhealthallies.com/
Expansion plans are now underway. They are building the garage door as we speak, the floor and walls are going to get cleaned and leveled, new lighting is being put in, and the wall will be torn down soon after. They expect to be nearly done in July, weather and other things permitting.
We soon will welcome Jarrod and Brie into our regular coaching schedule. They are nearly done with the apprentice program of running regular classes, Elements and specialty classes. We hope you welcome them like you have everyone else as they continually learn the process of being a great coach!
CrossFit Kids is coming soon, after or nearly after expansion is done! If you are interested, please contact Tyler with your child’s name and age!
We welcome Emma Serena as our new summer intern!
Our Sunday morning Bradford Beach WODs and Hooverball are coming soon! The up and down weather is messing us up right now! Stay updated on the calendar and Facebook!
Our L2 classes will be starting up soon (we will be changing the name to Advanced CrossFit). We plan to have a test out day every month for which you test out to enter this class. It’s an advanced class for advanced athletes looking to take their fitness to another level, either as a competitor in the Sport of CrossFit, or just to be better in general. The guidelines are here: https://docs.google.com/file/d/0B7HSJg7IcSg0MzZiT0hScjdJUnM/edit?usp=sharing
Congrats to all the families who are celebrating babies and being pregnant! We have a lot of you in the gym right now! It’s an exciting time of growing families. If you want more information on Crossfitting while pregnant, please contact a coach!
We are continually evaluating the needs of our class times. Be on the lookout for test time slots to see the popularity.
As always, please continue to look on our website for updates, along with Facebook. If you are on Facebook, but not in our internal private group, please let Tyler or another member know and we can add you.
Want “Voodoo” bands but hate the price? After all, it’s just rubber! I’d go with the black or orange ones here: http://smrtools.networkfitness.com/compression-straps/
RxBars are back in stock!!! Write your name on the sheet if you grab!