Tuesday 7/2
HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner!
Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M.
![](http://www.foundationcrossfit.com/wp-content/uploads/2019/07/fcfhomeworkouts2019.png)
On the back of each card is a workout you can do when at home, traveling, or when introducing someone to fitness! Try them out, record yourself, and tag #FCFhomeworkout on social. Check out the video below for an example.
Feel free to grab a stack and drop them off to work and your favorite cafe!
CrossFit WOD for Tuesday 7/2
a. establish a 1RM hang snatch in 20:00
b. establish a 1RM hang clean in 20:00
c. 500m row for time
Post all three results to whiteboard!
CompEx, 5:50am
A.
Every 2:30 do a clean, for 17:30 (7 sets)
B.
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
C.
Three sets of:
Single Leg Press x 10 reps per leg*
Banded Glute Bridge x 20 reps (fast)
HIIT, 12pm & 6:30pm
Bodyweight Bonanzas
Mobility, 6:30pm
Focus on quads, hip flexors, and traps. Partner work. Middle split practice.
ARTICLES
+ In Signing Thorisdottir, Nuun Brings in Pregnancy Protections Debate to the CrossFit World – Morning Chalk Up (Shout out to Nuun, a Seattle-based business!)
+ Cold Brew Matcha – Nom Nom Paleo
+ APD 2019: Where to Find the Best Deals on Smartwatches and Fitness Trackers – CNET