It’s Thanksgiving Week! We will be OPEN through the weekend with limited schedules. All days marked with an * mean that we’ll be running 9am, 10am, and 11am classes only. That means we won’t have any specialty classes such as CompEx, Mobility, or HIIT during those times too.

Foundations Graduates: November 2018 Edition!

PROGRAMMING

Monday 11/19

CGO 16.3

AMRAP in 7:00
10 power snatches, 35/25kg
3 bar muscle-ups (scaled does 5 c2b pullups)

then

12×2 back squats

Post score to whiteboard.

Tuesday 11/20

establish a heavy jerk double in 20 minutes, then

50-40-30-20-10 reps for time:
calorie row
pushups

Performance does these tasks in reverse order, and pushups will be hand-release.

Post time to whiteboard.

Wednesday 11/21

MARCO
3 rounds for time:
21 pullups
15 hspu
9 thrusters, 61/43kg

Thursday 11/22* (9am, 10am, 11am CrossFit classes only)

in cumulative song format, for time:
100m med ball carry, 20/14lbs
2 muscle-up
3 toes-to-bar
4 kettlebell wall ball substitute, 32/24kg
5 ring rows
6 archer pushup
7 kettlebell SDHP, 32/24kg
8 wall ball, 20/14#
9 icky shuffles
10 jumping lunges
11 broad jumps

This means that Round 1 = 100m mbc, Round 2 = 2 muscle-ups then 100m mbc, Round 3 = 3 t2b + 2mu + 100m mbc, Round 4 = 4 kbwbs + 3 t2b + 2mu + 100m mbc, etc…

Post time to whiteboard!

Friday 11/23* (9am, 10am, 11am CrossFit classes only)

9am: MORRISON
50-40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
box jumps, 24/20″
perfectly vertical kbs, 24/16kg

10am: DONNY
21-15-9-9-15-21 reps for time:
deadlift, 102/70kg
burpees

11am: 343
for time:
100 deadlifts, 61/43kg
100 power cleans, 43/29kg
100 ground-to-overhead, 30/20kg
43 burpees

Saturday 11/24* (9am, 10am, 11am CrossFit classes only)

JENKINS

partner AMRAP in 40 minutes:
50 burpees
400m run
50 kettlebell swings, 24/16kg
400m run
50 pullups
400m run
50 pushups
400m run

Split work however you see fit. Run together. Post teams and times to whiteboard.

Sunday 11/25* (9am, 10am, 11am CrossFit classes only; 11am CompEx starts with CrossFit class and then gets an extra hour with Coach Dave!)

AMRAP in 40 minutes:
400m run
60 double unders
400m run
500m row

Post score to whiteboard!

BARBELL

Foundation Barbell is done for the year. We’ll see you in January!

SAVE THE DATE!

Saturday, February 2nd, 2019 will be our annual FCF Post-Holidays Party again at the Echo Room. Click here for the facebook event and updates!

ARTICLES

+ The Best Creamy Garlic Slow Cooker Mashed Potatoes – Ambitious Kitchen
+ Paleo Thanksgiving Recipes – Nom Nom Paleo
+ I Found the Best Burger Place in America. And Then I Killed It – Thrillist
Nanooks’ Jandric Brothers Credit Success to CrossFit Gym – USCHO
+ Creativity and the Dangerous Norm of the 100-Hour Workweek – Observer

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