WELCOME TO SLATE CROSSFIT
WHY SLATE CROSSFIT?
Slate CrossFit is located in the Lake City neighborhood of North Seattle and was founded in 2013 on the principles of fitness, community accountability, and integrity. It is our mission to offer the best possible service aimed at helping people of all fitness levels improve their quality of life. Our community-based strength and conditioning fitness programs have been proven effective and deliver unparalleled results.
Please stop by and tour our facility today, you’ll get to meet one of our world-class coaches that genuinely care about supporting you on your fitness journey!
FOUNDER AND HEAD TRAINER
WORKOUT OF THE DAY
4 Rounds (looking for quality, not speed)
3 slow Wall walks (plus 10R/10L shoulder taps if possible)
10 Strict Pullups
500m Row or 400m Run
50 Double Unders
40 ab-mat Sit-Ups
then max effort Blank bar Thrusters
Rest 3 mins and repeat. Switch order if desired.
L1: 100 SU’s
L2: 150 SU’s
Score is the number of Thrusters.
Rounds are finished when both partners have completed A and B
A is the pacer – i.e. the faster you get through the rows and DU, the less time you give your partner time to accumulate points.
After Partner A completes their work and tags partner B out (partner B continues working until he/she is tagged), partners switch places. No rest here – get right to the rower as your partner will start ab-mat sit-ups as soon as they tag you.