ARTICLES
+ The 3 Building Blocks to Performing a Proper Dip – Breaking Muscle
CrossFit WOD for Skills Wednesday 1/4
front squats 3x5x70, then
CINDY AT AN ANGLE
AMRAP in 20 minutes:
5 ring rows
10 ring Dips
15 perfectly-vertical kettlebell swings, 24/16kg
Olympic Weightlifting WOD
Day 2: front squat, 3-position clean, BtN jerk, GHD work. Day 1 if this is your first workout.
Kettlebell WOD
GFE
Planks/Halos warmup
TGU work 15 minutes
Single Arm Strength Day 2
6/6 reps emom 12 minutes
We are offering a free Community CrossFit class this Saturday!
Are you a member here? Bring your friends, family, and/or co-workers to join us for a workout appropriate for them! It’s a great opportunity to finally bring that person you’ve been annoying with your “PRs”, “tabatas”, and untimely stretching. Show them what FCF has to offer.
Not a member, but interested in what we do here? Come on by anyway. Also feel free to bring some friends along. We’ll show you all the things you’ve been watching us do online!
These are scheduled to lead up to our Foundations On-Ramp program. The purpose of this program is to introduce interested athletes to our facility, our community, and the CrossFit methodology. It also prepares them and their “toolbox” to be ready to be released into our ongoing group classes.
These class are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can also be ‘just sweaty’ or ‘super tough’. We’ll guide you through regardless. The workouts are definitely approachable and relatively non-technical, but most importantly, fun! Don’t we look like a fun group!?
You can RSVP on our online scheduling system, or just show up! (Members who RSVP to the class, we will return the class to you so that it doesn’t count against you.)
Our next On-ramp will run January 17th through February 11th. The full course is 12 classes, 4-weeks. Click here for details.
Choose one of the following series:
– 7:00am Tuesday, Thursday & 10:00am on Saturdays
– 11:00am Tuesday, Thursday & 10:00am on Saturdays
– 7:30pm Tuesday, Thursday & 10:00am on Saturdays
Check out our free Community CrossFit Class to get a feel for what we offer!
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.
If the legs drive first and foremost, and the shoulders stay in front of the hips for as long as possible, then you potentially get more use out of the hamstrings and glutes. If you can engage these muscles then you shouldn’t have to feel like your back takes the brunt of it. The arms simply finish the movement.
ARTICLES
+ Destroy Open Workout 16.4 – BoxRox
+ CrossFit Open 16.4 Tips, Tricks, & Strategies – CrossFit Portland
CrossFit WOD for Skills Tuesday 1/3
back squat
CGO 16.4
AMRAP in 13 minutes:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Compare previous results. Post score to whiteboard.
HellaFit WOD
“GET TO THE CHIPPER”
50 of each:
pushups
bent over rows
KBS
reverse lunges
situps
squats (optional: goblet, OH, air, etc.)
burpees
1 ramp sprint BEFORE each movement.
…And new us! Welcome to the new Foundation CrossFit website and blog. Really weird how the old one crashed a couple of days before we planned to roll this version out. Oh well, screw 2016…2017 in the house!
Hope you guys had a fantastic time celebrating the new year. Here’s to many goals crushed and dreams realized.
Time to get back at it!
ARTICLES
+ The Power of Setting Absolutely Huge Goals – Bicycling.com
CrossFit WOD for Skills Monday 1/2
bench press 5x8x65% + ab work, then
50-40-30-20-10 for time:
double unders
push ups
Post time to whiteboard!
Olympic Weightlifting WOD
back squat, 3-position snatch, snatch-grip RDL, russian twists, hanging leg lifts
no Kettlebell WOD today
(we’ll be back Wednesday)
