Workout of the Day (WOD)

Friday 6/13/14

This Saturday is the WOD & BBQ in the park, this will be at Lawton Elementary School Park, 4000 27th Ave W, Seattle, WA 98199, bring a glove if we decide to do softball, bat and balls or any other games you want.  There is a basketball court, two parks for kids and lots of open area.  We will run a WOD at 10 & 11am, so an hour later than our regular Saturday classes then will stay for food, drink and games.  Then the BBQ will start immediately after.

Keep sharing the SPU Fundraiser that Travis is organizing, share the link on your FaceBook accounts, twitter, email, whatever.  The donation deadline is coming up soon and we want to do as much as possible to meet their goal.

Please follow and share with all your friends the Wounded Falcon Project FaceBook page at:  FaceBook Link

or go to the donation website so you can give.  We have a goal of $5,000 but let's beat that because the more we raise the more we can help the victims of this tragic event.  The donation page is listed on the FaceBook page or you can go to:  Direct Link
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So this Sunday is Fathers Day, we will have our regular class at 11:30am but what should you get your father or what items should you tell your kids to get you.

I've compiled a list of items fathers and men just can't live without.

Personally I'm tired of wearing belts and tucking in my shirt, so I need to adjust my wardrobe to  camouflage my plumbers crack, not hide it.

Strength:

7 of the following:
1 Squat Clean + 1 Front Squat (if you can't squat clean then power clean and do 2 front squats)

WOD:
10 minute AMRAP
5 muscle ups or 10 Ring Dips
10 kb swings (55/35)
15 goblet Squats (55/35)

Here is the rest of my father's day list.  Hurry and get shopping

 I'm an adult and much bigger now so I need something stronger for jumping on the bed

I'm an adult and much bigger now so I need something stronger for jumping on the bed

 Many of us take the bus to work so sleep comfortable without your head bouncing around

Many of us take the bus to work so sleep comfortable without your head bouncing around

 The kid in me still wants.......sorry NEEDS this

The kid in me still wants.......sorry NEEDS this

 Fathers day field trip?

Fathers day field trip?

 Don't judge me, he's the king of pop

Don't judge me, he's the king of pop

 A perfect item for the Seattle Hipster

A perfect item for the Seattle Hipster

 This way my theme song will be playing every time I enter a room.

This way my theme song will be playing every time I enter a room.

 It would only be better if it shot BB's and wasn't a laser

It would only be better if it shot BB's and wasn't a laser

 Tailgating season is coming

Tailgating season is coming

 I want to BBQ and play a game in the yard

I want to BBQ and play a game in the yard

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