Hopefully you’re settling into a new routine now that we’re officially into fall. It can get hard to find the motivation to get out of your pajamas this time of year. Good thing we have the funnest place to be EVER!! In my humble opinion, we have the best community in the world. Join us for some of these events and be a part of it!

Tuesday 11/10  “Thank you” party for Ric
6:30 p.m. @ Montis

Friday 11/20  Friday Night Lights
5:30 p.m. @ SODO CFE
SIGN UP NOW for a little friendly competition!! $40 per 2-person team. There will be prizes! Compete, judge, or just hang out and drink beer (the last two are free).

Saturday 11/21  Cornucopia Cup
9 a.m. @ CFRE
SOLD OUT! Come cheer on all the competing athletes!

Thursday 11/26  Thanksgiving
ONE WOD @ 9 a.m.

Friday 11/27 – Sunday 11/29  Gym “closed”
Check Facebook and Gym Calendar for Open Gym times!

Monday 11/30  Battle of the Sexes
All day long!


Athlete of the Month:
Abbey Moon is one of RE’s original members. She holds American records in all three power lifts: deadlift, bench press, and back squat. In her words, “Nobody wants to be an average MF.” No one embodies this spirit more than Abbey herself. From her professional life to her athletic accomplishments, Abbey is anything but average.


Spirit Week!


October 26-31 is SPIRIT WEEK at CFRE!

Each day that you come dressed up in the specified costume, you will get to put your name into a hat (come all six days and your name will be in the hat six times!). After class on Halloween, we’ll do a drawing to give away one free month of CrossFit!

The free month will be added to the end of your contract… or you can gift it to someone else!

Monday, 10/26: Superhero

Tuesday, 10/27: 80s

Wednesday, 10/28: Dream Job

Thursday, 10/29: CrossFit RE Gear

Friday, 10/30: Sports Day

Saturday, 10/31: Bring a Friend Day!!! Dress as twins! If you and your friend dress up, both your names will be entered into the drawing. Bring that friend who’s been curious about CrossFit!

More Than Just Halloween!

I hope you’re all feeling awesome and riding the wave of September’s nutrition challenges and competitions! If your challenge ended and you fell off the deep end (who? me? what??), it’s now time to reign it back in. Work to find a sustainable balance.

Here’s the haps (also check out the all-new calendar in the box!)…

Friday 10/2 — Smolov meets Smirnoff. Vodka drinks to celebrate back squat PRs after the 7pm class!

Saturday 10/3 — Battle on Admiral. Cheer on your fellow RE members in West Seattle!

Saturday 10/3 — 2015 NPC Washington Ironman Bodybuilding, Fitness, Figure, Physique and Bikini ChampionshipsA new venture for CFRE athlete Markie! Message her for more info!

Monday 10/5 — Keep your eye out for new merch ideas to vote on.

Monday 10/5 — Test week begins!!!

Tuesday 10/6 — October Start Strong begins. Get your friends signed up now!

Thursday 10/15 — CFRE Athlete Abbey Moon will be competing in USAPL Raw Nationals. Send her strong thoughts!!!

Monday 10/19 — Merch Pre-Orders begin.

Monday 10/26 — Spirit week! There’s a legit prize involved, guys.

Saturday 10/31 — Halloween, Start Strong Graduation, and Community Day. Bring your friends and fam! Will be a super fun day!


Athlete of the Month:

Neil shows up consistently (at 5:30am!), works hard while he’s here, and actually listens to the coaches! :) He’s already made so much progress and we can’t wait to see him get super efficient with some of those more complicated lifts. We’re so glad to have you, Neil!


A Full and Fun September

We have a ton of stuff coming up this month! There are a handful of competitions, including two nutrition/lifestyle challenges. We really encourage you to be a part of these. Darrick and I started the Whole30 early (since my BIRTHDAY is around the corner!), and this is seriously the only food challenge I’ve never cheated on. The community support has been unreal for both encouragement and meal ideas; and also, if you can do it, I can do it, because #everythingisacompetition. 😉

We also encourage you to attend at least one comp coming up to cheer on your teammates. Being a spectator at competitions can be a great source for renewed inspiration! Also, there’s nothing like hearing people cheer YOUR name when you’re the one wearing a number.

Here’s the scoop:

9/1  Whole30 Challenge Begins

9/7  Labor Day
One WOD @ 9 a.m.

9/8  CF Team Series WODs released

9/13  Elysian Games @ Seattle Center

9/14  CF Team Series WODs due by 5 p.m.

9/19  Whole Life Challenge begins

9/19  Fundraiser / End of Summer BBQ
Help send Abbey Moon to the Powerlifting Nationals!
Beginning at noon @ SODO CFE
More details to come.

9/26  Community Day
Bring your friends and family!

9/26  Olympic Lifting Seminar with Olympian Melanie Roach
More details to come.

10/3  2015 NPC Washington Ironman Bodybuilding, Fitness, Figure, Physique and Bikini Championships
A new venture for CFRE athlete Markie!


Athlete of the Month:

Fionnuala O’Sullivan is always laughing and making the rest of us laugh! She works hard AND plays hard — the perfect balance. Thanks for being a part of this family, Fionnuala!



August Happenings!

Hope you’re all staying hydrated through this hot Summer!  Here are a few ways to cool off & have fun:

8/9 – POOL PARTY and potluck @ Lakeridge Swim Club, noon.  Thanks to our wonderful Linda Sikora, we have reserved a lawn party area at LSC with room for 30 people for our second attempt at a sunny pool day!  Let’s hope the weather cooperates this time around!  There will be picnic tables, grills and lounge chairs.  Bring something to thrown on the grill and something to pop in the cooler.  This requires an RSVP via sign up sheet at the gym (will be up on Monday).  Please RSVP for yourself as well as anybody you plan to bring.

8/8 – Pipehitters Classic @ Northwest Strength & Performance, 8am – 5pm.  Coach Hannah McHugh and athlete Joe Nalley will be lifting, pulling, throwing, and pushing some heavy stuff around.  Check it out!

8/12 – RE is hosting the Columbia City Farmers Market Kids Tent, 3pm – 7pm.  We need a few volunteers to keep the kiddos happy and occupied while their parents shop.  Email to help out!

8/15 – Alki Classic @ Alki Beach, 9am.  Our 3 time American Record holder Abbey Moon will be competing once again! Come root her on as well as Coach Marek and Coach Emily.

Athlete of the Month:

The CrossFit RE coaches voted for Alisa Burpee to be our August Athlete of the month because she is always smiling and always working hard every time we see her!  You’re awesome, Alisa!


July Happenings!

Happy Hot July!  I hope everyone is enjoying this warm weather!  Don’t forget to stay hydrated!


7/4 & 7/5 – The gym will be closed for the 4th of July weekend.  Go out and enjoy the sun, see your friends & family and relax!

7/11 – Pool Party and potluck @ Lakeridge Swim Club, noon.  We have a spot reserved at LSC with room for 30 people courtesy of our lovely member Linda Sikora!!  There are picnic tables, grills and lounge chairs to fully enjoy a sunny Saturday at the pool. This requires an RSVP via Facebook invite.  Please DO NOT RSVP until 100% sure you will attend.

7/22 – Ladies Night Happy Hour @ Island Soul, 6pm.  Our Abbey Moon has requested the company of our RE ladies for an afternoon/evening of drinks, snacks and good company.  Abbey is training hard for the Alki Powerlifting competition in August and can kick some butt so you better oblige her request!  :)

8/1 – Start Strong Graduation & Community Day!

July Endurance Challenge:

40 minute max calorie airdyne ride.  Submit your times to the July Happenings Facebook post.

Athletes of the Month:

Rick & Melody Beavers!  The Beavers are fairly new to CrossFit but they showed no hesitation and have jumped in with both feet.  They have made some impressive gains since starting, but what is most noticeable is the fantastic attitude they bring in and breed at the gym.  Thank you Rick & Melody!


June Happenings!

Happy June!  We’ve got some fun stuff planned for this month!


6/10 – CrossFit RE @ Columbia City Farmers Market Kids Tent.  We need a few volunteers to help out with the Kids Tent from 3-7 pm.  If interested, please contact Andie at  Volunteers can stay for just one hour, or all four!

6/13 – Washington’s Strongest Apple, 10 am @ Des Moines Marina.  Cheer on Emily, Marek and Joe N. as they compete in this strongman competition.

6/15 – TEST WEEK, woo hoo!  We’ll be running through our favorite benchmark WODs and lifts to test/retest our strengths!  Test week is always a ton of fun.  This is a great opportunity to check for improvement, set personal records (PRs), and get fired up to crush some goals.

6/27 – Start Strong Graduation & Community Day, 9 am.  Bring your friends and family for this workout and work out side by side with our Start Strong program members!

6/28 – Seattle Pride, 11 am.  Let’s celebrate our LGBT community and head to the Pride parade!  We’ll meet up at 4th & Union where the parade begins.  See Facebook event for further details.

More fun:

Our June endurance challenge will be 1000 Russian KB Swings (53,35) for time.  Post your times in the comments of the Facebook June Happenings post.  Ready, go!

Athlete of the Month:

…is Joe Nalley!  Joe is constantly setting a good example of putting in hard work.  Go cheer him on at Washington’s Strongest Apple strongman comp!



May Happenings

It is May and that means Murph is just around the corner! Murph is so incredibly inspiring and fun! We all love CrossFit for the community and group energy. Murph takes this to another level. Not sure what I’m talking about? Murph is a Hero WOD named after Lt. Michael P. Murphy. Lt. Murphy was a US Navy Seal who was killed while serving our country in Afghanistan in 2005. It is now commonly performed in boxes across the country on Memorial Day. The WOD is composed of a 1 mile run followed by 100 pullups, 200 push ups and 300 squats done in any order, and finished with another 1 mile run. Please come, work out, cheer each other on, and stick around for the year’s biggest BBQ! There will be a scaled version so anyone can join in — including friends and family. Even if you do not partake in the physical fun, come by and hang out!

Other events:

5/9 – Roach Strength Invitational. Five of the Rugged Elite (from RE & SODO) will be competing in their first Olympic Weightlifting meet. Novice women start at 9 am, novice men start at 11. Roach Strength, Sumner, WA.

5/25 – Murph, 10 am workout, 12 pm BBQ. Friends and family welcome. BYOB and food to share!

5/30 – Start Strong Graduation and Community Day workout, 9 am. These have been so much fun! Help us congratulate the Start Strong program on a month well done and introduce them to our awesome RE community.

Other Happenings:

– Programming by Rudy Nielsen and Outlaw CrossFit! May marks the start of our journey with Outlaw CrossFit programming. Rudy is a bad ass athlete and an amazing coach. He puts out some of the best programming around and has trained many top level athletes. Get ready for gymnastics and barbell-dominant S/T (strength and technique) and overall strength gains! Read a bit about Rudy here.

– Monthly Endurance Challenge. Josh Whelan inspired a movement! Everyone loved the 10k row challenge so much, we decided to do something like this every month. This month the challenge is 1,000 double unders for time. Post your times to Facebook!

Athlete of the Month:

Jenny Whelan, we <3 you!  Thanks for being awesome.


April Happenings!

The sun is shining, the birds are chirping, the Open is over…it’s Spring! Congratulations to everyone who competed in the Open! It was so fun to see our athletes challenge themselves, grow more confident, and encourage one another during the last 5 weeks. April is a great month to find a new challenge and get some new goals up on the board.


4/15 – Trivia hosted by our very own snail-monger & coach, Ric Brewer! Union Bar, 7 pm.

4/25 – Spring Cleaning @ RE. As part of the neighborhood Earth Day celebration, Bridge to Beach, we will be cleaning up the gym and spiffing things up around the building. We would love for everyone to lend a hand and stick around for a BBQ/potluck after. Bring a dish to share. The grill will be out. 10 am cleaning party, 1 pm BBQ/potluck.

4/26 – Spartan Sunday Beach Volleyball! Ever wonder why Kendall disappears from the gym during the summer? It’s because he and his wife, Rosie are crazy for beach volleyball and spend all the good days out playing. They have agreed to show us the ropes for Spartan Sunday! Alki Beach, details to follow via Facebook.

In case you missed Darrick’s State of the Union email, here are a few exciting things happening at RE:

– On Ramp is now known as Start Strong. The program is $40 to hold your spot, which can be applied to the first month of membership after completing the program. Start Strong begins the first Tuesday of every month. The class schedule has changed! Please note, Start Strong classes are Tuesday & Thursday 7 am & 7 pm, and Saturday 8 am. All other classes are regular CrossFit classes. We want to give Start Strong members a warm welcome into our RE family so be sure to come to the “Graduation Day” community workout at 9 am on the last Saturday of the program (this month end May 2nd). Bring your friends and family!

– The Rugged Elite Barbell Club is expanding! The REBC is open to members of both RE and SODO but will continue to operate at RE where there are more platforms. The Barbell Club meets Tuesday & Thursday 7:30 pm – 9:30 pm and 10 am – 12 pm Sunday. The REBC is $40 + tax/month for current members or $140 + tax/month for Barbell Club only memberships. The Barbell Club will improve your technique, build your confidence with the Olympic lifts and increase your strength and great for athletes of any level. We are pre-registering members for the REBC and need 12 signed up for the expanded program to launch in May. Email me or grab me at the gym if interested!

– We wanted to remind you of our family member flat rate of $100 + tax/month. This flat rate is available to family members of those that have regularly offered (full price) memberships. Let your loved ones in on the fun!

– Lastly, we have a referral program that gets you a free month of CrossFit. Why wouldn’t you use that?! Any time you refer a friend to our gym who signs up for a regularly offered membership, we will tack a free month of unlimited CrossFit to the end of your current membership!

Athlete of the Month:

This month we would like to honor Joe Wong. Joe has been a part of the RE family since July of last year, which seems to me like yesterday. Time flies when your members are having fun :) The reason we picked Joe is made quite obvious by his answers to our questions. If he answered these in person, I would fully expect a mic drop after all this positivity and wisdom!


March Happenings!

March is here, which means the CrossFit Open has begun!  Everyone did really well on 15.1.  Four more weeks of excitement to go!  Please make your best effort to make it to class on Friday.  We are purposely scheduling in the Open WODs to allow everyone a chance to complete the workout.  If you cannot make it on Fridays or need to re-do a given workout, please contact your coaches and discuss their availability.  Please be respectful of your coaches time.  Primary options are always Fridays when the Open WODs are scheduled, followed by open gym times.

Other events:

3/7 – Dr. Ross is hosting a Nutrition Talk at SODO @11:15.  Free to members, $20 for non-members.

3/18 – WOD + Wine @ RE.  Come to the 7 pm class and stay for a glass of wine – on us!  Its the mid week hump day and a bit of relaxation is always a good thing.

Spartan Sunday – Our March Spartan Sunday needs a lead!  If you are passionate about a sport and want to lead a group for a Sunday morning/afternoon adventure, please email me with your idea!

March Member of the Month:

Brian Webber, a.k.a. B. Webb!  We love B. Webb because he is funny, and positive, and strong, and encouraging, and he works hard and…Brian is just an all around good guy!  Give him a high-five next time you see him!