Training CJ Today! Foundation CrossFit NEWS + The next Olympic Weightlifting and Powerlifting cycles begin next week! If you want to participate, you must be registered for the programs beforehand. Hit the link and fill it out! + This Saturday is an EVERYONE-IS-WELCOME Community CrossFit class. Bring your friends/co-workers/loved ones/frenemies/neighbors and try a workout with us. + Our next Foundations On-Ramp Course begins Tuesday, January 16th. More details at the link! CrossFit WOD for Thursday 1/4 establish a 1RM clean & jerk in 20 minutes, then “ANNIE” 50-40-30-20-10 reps for time: double unders situps Or another simple variation of the workout. Post results to whiteboard! HIIT WOD – 12pm Tempo / Time Trial 20 Air Squats/Push Ups 15 Air Squats/Push Ups 31×1 10 Air Squats/Push Ups 4222 5 Air Squats/Push Ups 5333 – then – 20 Hanging Knee Raises/Ring Row 15 Hanging Knee Raises/Ring Row 2121 10 Hanging Knee Raises/Ring Row 3232 5 Hanging Knee Raises/Ring Row 4343 for time: 150 double dumbbell walking lunge steps *EMOM 5 burpees HIIT WOD – 5:30pm Tempo / Time Trial Death by 10m…. starting at 5! rest 150 plate facing burpees for time rest WE WILL ROCK YOU wall sit + a surprise! Comments commentsJanuary 3, 2018/by Andrew http://www.foundationcrossfit.com/wp-content/uploads/2017/08/FCF-JULY-2017-5.jpg 1000 1500 Andrew http://www.foundationcrossfit.com/wp-content/uploads/2016/07/FCF-LOGO-2016-466X156-450x151.png Andrew2018-01-03 20:26:502018-01-03 23:46:14CJ Today!