Friday, May 18, 2012

Herman says Bike to Work!

Remember that Foundation CrossFit is CLOSED ALL DAY TOMORROW (Saturday).

Instead we will run a 9am, 10am, and 11am CrossFit class at Foundation Athletics for you, followed by the EAT Better to LIVE Better Nutrition Challenge Kickoff Party! Guardian Krav Maga will also take place at 11am in the back.

An oldie, but goodie:



HERMAN'S 25th (+60mo)

as many rounds as possible in 25 minutes:
15 weighted step-up, 25/15kg @ 24/20"
10 knees-to-elbows
5 ring dips
1 rope climb

Weight yourself for the step-up using bumper plates, kettlebells, dumbbells, and or change plates. Be creative! K2E may be done on bars or rings. If you cannot ring dip, you will do med ball pushups. Learn more rope climb progressions: Example AExample B, Example C, Example D, Example E.


Did you know that today is Bike To Work Day?

from Madge:
Bike to Work Day is a great time to try out bike commuting for the first time, or to start off for the summer. Over 20,000 people are expected to participate in Seattle, demonstrating the high demand for cycling conscious transportation planning. There will be stations around town to pick up swag, bike advice, and treats. Depending on your commute it can be faster, cheaper, more fun, or totally hardcore.
Done. We are also currently working on a better bike parking situation for both gyms.


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