Don’t forget about our rowing clinic this Saturday at 12pm.  Coached by our very own Dave White, former University of Washington varsity rower and coach, you will learn how to row like a superhero — or at least feel like one. The rowing clinic is free for members, $20 for non-members.  Please email Monica to

Thanks to the generosity of one of our members, we now have an InBody 230 available for body composition testing. This is an expensive, sophisticated piece of equipment and we are quite fortunate to get to use it. Body composition involves measuring what your body is made of. Measuring weight alone does not give insight

Classes next Saturday, May 28th will be doing “Murph,” the classic CrossFit Memorial Day workout, on our normal Saturday class schedule (7, 8.30, 10am WODs, plus the 11am family class).  We will be closed and not running classes on Sunday and Monday, May 29-30th. Come in for a long workout on Saturday, then enjoy two

If you’re looking for ways to stoke your competitive fires this summer, there are a ton of events that might be right up your alley.  This is a very partial list of fitness events in the next few months.  Let us know if you are interested in any of them, either as a competitor or a spectator.  We

We have been incorporating accessory work at the end of many classes.  Accessory work is a great way to address smaller muscle groups and strength deficiencies that might not be adequately addressed with the compound movements you more commonly see in WODs.  In this video, Steve discusses the finer points of the glute wall slide.  Enjoy!

Two event-filled weekends are coming up in the next month: May 20-22 and June 3-5.  See below for details! May 20-22 CrossFit Games West Regional The CrossFit Games West Regional competition is happening on May 20-22 in Portland, OR.  Just a few hours away, this is your best chance to see elite CrossFit athletes throw down