Have you seen our new PR board? We’re utilizing the window next to our stall bars to write up ANY personal record you accomplish within the month: a new GRACE time, getting up without an alarm clock, coming to Foundation CrossFit three days in a row, not eating like crap until the weekend, joining Endurance class for the first time, etc!

Grab a marker and write it up… and CONGRATS to all of the June PRs!

ARTICLES

+ IWF Approves New Bodyweight Catagories – USA Weightlifting

CrossFit WOD for Friday 7/6

100 ring rows in as few sets as possible for time, then
every :30 for 5 minutes: one-arm kettlebell swings, then
complete 5/5 Turkish Get-Ups in 5:00

Post time to whiteboard!

Olympic Weightlifting WOD – Week 2/4, Day 3/3

front squat 60/5 (5)
power clean + hang clean + jerk 65/1 (3)
push press 50/3 (3)

GHR 5×5
SLSLDL 5×5/side
midline, 200 reps

Powerlifting WOD – Week 2/4, Day 3/3

seated box jump 5x2x85%

PRESS 90/3+
DEADLIFT 72.5% / 3 (8)

sumo RDL 4×12
midline, 200 reps

CrossFit WOD for Saturday 7/7

as many reps as possible in 20 minutes:
20 kettlebell cleans
20 kettlebell lunges
20 box jumps

CrossFit WOD for Sunday 7/8

HEAVY DOUBLE

back squat 10-8-6-4-2
press 10-8-6-4-2
deadlift 10-8-6-4-2

each set should be ascending in weight. establish a max for each rep range.

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