The Christmas Party will be on Friday - December 18th, from 6-10 pm.  The party is being held at the Beaumont Apartments on 14001 NE 183rd ST in Woodinville – right next to Gold’s.  Park in front of the leasing office where there’s plenty of parking spaces. The party will be held in the recreation room, which is located downstairs from the main entrance or walk down the stairs on the left hand side of the building by the swimming pool. They go straight into the rec room.  There will be signs directing you to the party area.

This is a potluck, so please bring something to share.

Friends and family are welcomed!

MERRY CHRISTMAS!

1.     Saturday-December 12^th rowing clinic:

·  2 hr. clinic from 3-5pm (TIME CHANGE)

·  We currently have 17 people, so that leaves 2 slots open.  Sign-up!

·  Will be held at Pocock Rowing Center at:  3320 Fuhrman Ave E. Seattle

·  The Pocock Center is located on Portage Bay right underneath theUniversity draw bridge (very near the University of Washington).  The coach is Lianne Nelson, a silver Olympic medalist. She will break down the stroke for us in this 2 hr. coaching session.  She is also a Cross Fitter and works on a part time basis at the Pocock Center.

Everyone will challenge their previous time for the baseline fitness test during the week of October 5th.  We will have everyone’s previous test times available for comparison.  If for some reason you have never done the baseline fitness test then this will be the week to do it.  We will be looking for most improved and best overall time completed.

Join us on Saturday, August 22nd at 0900 for a hike to the top of Wallace Falls followed by a swim (weather permiting) at the bottom falls on the way out.  It’s a beautiful hike and will challenge you as well.  We will be leaving from the gym at 0900.  See the brief slide show below of where we will swim.

Wallace Falls Swim/Hike on PhotoPeach

Steve Harwood and his family have a cabin on the lake and have offered to host a crossfit workout / barbeque on Anderson Island Saturday, September 12th.    There will be a sign up sheet in the gym for those who wish to attend and another sheet for what to bring for the barbeque. The plan is to meet at the gym at 8:30am so we can catch the first ferry over to the island.  Bring your families for a fun day at the lake.  Any questions, contact Kathy or Nick.

kathyaprice@comcast.net

niblerrn@comcast.net

Saturday, July 25, 2009

Start and end time: 9 am to 5 pm with a 1 hour break.
Other: Possible social gathering and dinner on Saturday night.

The Specialty Seminar will be presented by Robb Wolf

Spend 1 day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance!

Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu.

Click on the following link to register:

http://www.regonline.com/builder/site/Default.aspx?eventid=683859