Russ and Jon hitting some squats at their 8am class

Air squats, while not so difficult to the seasoned-CrossFitter, are a required skill to live life physically independent. While not as much of a challenge in low-rep situations, adding speed and volume can still illicit some stamina work to improve top-end leg strength.

ANNOUNCEMENTS

FOUNDATION BARBELL CLUB UPDATE:

Beginning next Monday 8/27 we will be changing our strength class options: we’ll offer both Powerlifting and Olympic Weightlifting in our ‘Barbell’ classes on Mondays, Wednesdays, and Fridays at 6am, 11am, 5:30pm, and 6:30pm.

Attendance and participation in these classes no longer require registration (although the program is developed on the feedback of those who do fill out registration), and can be attended by any athlete cleared for our CrossFit classes.

Athletes can attend either program once, twice, or three times a week if they’d like. Talk to a coach to develop a weekly plan and see if these classes are right for you!

Manny

ARTICLES

+ How to Break the Maternal Wall, Brick by Brick – Forbes

CrossFit WOD for Thursday 8/23

Ten 1-minute rounds:
25 squats
max reps clean & jerks, 61/43kg

Rest 2-3 minutes between rounds.

Post score (total CJ reps) to whiteboard!

HIIT WOD

1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Box Jump Overs

Rest 1 min then

1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Burpees

Rest 1 min then

1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Ball Slams

Foundations 2 WOD

tabata intervals (20sec work, 10sec rest, for 4 minutes) of:
– goblet squat
– ab-mat situp
– sumo deadlift high-pulls
– burpee

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