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#3500 – A Letter from your Coaches

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Tuesday 10/29/19

To our members, from your Coaches

10 years ago, 1/1/2010, I opened up an empty racquetball court inside the baseman of the JCC for the first-ever MICF WOD. It did not take long for people to start coming by to see what the heck was going on, and the box started to grow.

We were soon a real gym and had filled up our little box with tons of equipment and lots of great members and one particular new female coach. Our Community, many of whom are still with us to this day, were the heart of the gym and kept bring in friends and neighbors to try these “crazy” workouts and things just kept getting better. We outgrew our space and ended up with our current location and the addition of a new young coach right out of college eager to develop his skills as a CrossFit coach.

Life has changed quite a bit since then, and I have been so lucky to witness many amazing things over the last 10 years. Things like first-ever pull ups & muscle ups achieved, countless pounds lost, babies born, marriages made, and too many PRs to even count, tens of thousands of workouts completed and most importantly, our community has grown and developed to become stronger, healthier, more confident.

And now, as the McGee personal lives have gone from single, to married, to kid, to kid(s), and into firefighting, we have come to a point that we feel it’s time to let someone else take Mercer Island CrossFit through the next 10,000+ workouts.
I cannot thank you all enough for trusting me (and us) to coach, teach, lead and invest in your lives. It’s a truly humbling, fun, challenging, exciting, 10 years’ worth of work that I could not be prouder of.

And finally, I can say with absolute certainty that we are leaving you in excellent, eager and excited hands. And of course, we’ll be dropping in for WODs from time to time, so keep those barbells moving!

With extreme gratitude,
Corey McGee

Over the past 10 years the amount of change and growth that has happened in the gym can’t even begin to be measured in weights, WOD minutes and sprint times. This gym was never about us, it’s always been about you. You all helped build this community. You kept it going for each other and for us both inside and outside the box with the same fun, dedication and hard work that you put into the WOD’s.

Thank you for trusting us with your health, lives and family. Thank you for letting me cut my proverbial parenting teeth on you all and your kids. It has been a pleasure watching your kids grow up, and watching you as people grow and change. Words can’t express how proud we are of you all and how thankful we are to have been a part of this CrossFit family and the friends we’ve made through it.
 We have felt the love of family grow from marriages, births, house purchases, bar Mitzfa’s, and graduations. We’ve had the pleasure of watching kids who had just been born when we started to joining the kid’s classes and then some being the first kids in the program graduate and move off to college.

 You all built this community and now it’s up to you to keep the same supportive, encouraging, hard work and fun going!

We love you all and would not have enjoyed the past 10 years if it weren’t for you. Mercer Island CrossFit would not be who it is without you. So, thanks for continuing to come, for bringing your friends and family and for working so hard. We will miss you all so much.

Now, do Connor a favor, sign in for classes, update your Credit Cards on time and for the love, clean up the chalk monster marks!

Love to all,

MI CrossFit community,
I just want to say thank you to each and every one of you for creating the time and space in your busy schedules to be a part of this community, especially to everyone who have been here since the beginning!
Coaching and serving you all for the last three years has been a passion of mine and I am truly grateful to Corey and Allison for mentoring me & giving me guidance on how this CrossFit community runs.

My dream is now becoming a reality as I will be the new owner of Mercer Island CrossFit. We hope this will be a seamless transition for all of you, and are excited for the future of Mercer Island CrossFit!


ATHLETE GOAL – We are working on building confidence in the Shoulder to Overhead movements today! This is a great day to work on footwork and skill of the Split Jerk in our Strength. Our goal in the workout today is to stay unbroken on the Jerks for the entirety of both AMRAPs.


Build to Moderate-Heavy Set of the Following Complex
1 Push Press
2 Push Jerks
1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders

Workout of the Day

4 Jerks 155/105#
4 Lateral Burpee Over Bar

-Rest 2:00-

3 Jerks 135/95#
3 Lateral Burpee Over Bar

3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low back