Also a number of people are starting an informal nutrition challenge for January. It’s not a gym-led educational challenge (so you’ll need your own plan to follow), but we’re all here to support you anyway.
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2019 is right around the corner. Have you made your fitness a goals yet? Join us and we’ll help you make fitness a priority.
Join us for a free class! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There is no obligation. You can sign-up here.
READY TO GET STARTED?
We still have space in our 7AM and 4:30PM Foundations On-Ramp Course which begins Tuesday, January 15th. This course is 12-classes over 4 weeks. Click here for details.
ALREADY AN FCF ATHLETE? BRING YOUR FRIENDS!
This is a great time to support the fitness goals of your friends, co-workers, and loved ones. Refer a Friend and you’ll each receive a $25 credit towards your memberships!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-12-23 15:45:432018-12-30 15:53:55Week of 12/24 Through 12/30
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Row at your 2k average so you can go unbroken elsewhere! Post time to whiteboard.
*40 minute time cap. Break up into manageable sets and don’t burn out too quick. Post time to whiteboard.
deadlift 4×7 at 60-70% of 1RM, then
5 rounds for time:
9 hang power cleans
6 push jerks
Rx = 70/48kg. Game plan your reps: do 11 deadlifts, drop and breath, then the 12th deadlift starts the HPC. Same concept with HPC into jerks. Post time to whiteboard.
back squat 5-5-4-4-2-2-1-1-1, then
21-15-9 reps for time:
Go all out and meet the goal of going sub-5:00. Post time to whiteboard.
find a heavy set of a 3-rep bench press in 20 minutes, then
AMRAP in 4 min:
max air squats
AMRAP in 4 min:
max alternating dumbbell snatches, 50/35#
AMRAP in 4 min:
The workout today is about INTENSITY. The run should be at 85-90% pace and as soon as you return start repping out the exercise. REST WHEN YOU’RE DONE. Score = squats + snatches + burpees. Post score to whiteboard.
every 90 seconds for 39 minutes: 1 snatch
– Start with 40% 1RM snatch
– Add 2-5kg each minute
– Once an athlete fails 3 times, move onto clean & jerks.
– Once an athlete fails 3 C&J, move onto deadlifts
Retest of 11/27. Can you perform better? Post loads to whiteboard. Post time to whiteboard.
http://www.foundationcrossfit.com/wp-content/uploads/2018/12/VERSUSxi-23.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-12-09 16:27:342018-12-09 16:27:47Week of 12/10 Through 12/16
FCF Bingo is here! Grab a sheet and start playing. If you have any questions or need clarification don’t hesitate to ask and make sure you read the rules on the back of the sheet!
We’re also in our 3rd year of support of the Swedish Cancer Institute Adopt-a-Family:
The holidays are here and what better way to celebrate than giving to others in the local community who could use some extra cheer!? Many patients who receive care at Swedish Cancer Institute (SCI) find themselves overwhelmed as they try to manage treatment, work, and family obligations during the holiday season. To make this time of year a bit brighter, SCI has an annual tradition of supporting patients and families to provide food items, toiletries, and small gifts/comfort items. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists will go a long way towards making a difference in their lives.
Beginning this week we will have marked boxes and plastic bins out in the gym. There will be a sign up sheet with the families’ wish lists! Please sign up by writing your name and last initial in the box next to the item you are willing to donate and bring in your item(s) by Sunday December 16th. You may sign up for more than one item if you wish.
Thank you for helping us give to those in need!
back squat 8×3 at 75-85% of 1RM
3 rounds for time:
21 kettlebell swings, 24/16kg
Athletes should run at a pace where they can pick up the KB as soon as they get back.
Focus should be on taking as few breaks as possible. Performance should go unbroken for every set. Post time to whiteboard.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-12-02 13:24:192018-12-02 22:43:08Week of 12/3 Through 12/9