YOGA for Sunday 11/1

We’re going LIVE on Zoom for yoga. Here’s the link to the class! – or – just use the PushPress app!

: If you miss the yoga class then


HALLOWEEN is tomorrow and so we want everyone who’s comfortable to dress up for classes in gym or at home- tag us in your costumed workouts on Insta (@foundationgym) or facebook!

Flashback Friday: 2010 Halloween workout and party at Foundation 3.0

CONDITIONING for Champagne Friday 10/30/2020


AMRAP 3:00
20 high knees
20 mountain climbers

Rest 1:00, then

AMRAP 3:00
20 butt kicks
20 bicycles

Rest 1:00, then

AMRAP 3:00
20 lateral jumps (pogos)
20 speed skaters

Compare to July 28th, 2020. Post results to comments!

WATCH: The Buttery Bros at the 2020 CrossFit Games (which is basically a behind-the-scenes of the future CrossFit Games documentary)

CONDITIONING for Thursday 10/29/2020


5 rounds for time:
10 DB/KB snatch
10 double-pushup burpee
10 penguin jumps

Post time to whiteboard. Did you beat your last time?

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CONDITIONING for Wednesday 10/27/2020


every 5:00 complete:
400m run -or- 2:00 of jump rope/toe taps
15 thrusters
15 burpees

Rest for the remainder of the 5:00. Repeat 5 cycles, each as fast as possible. Post results to comments!

READ: Why Does Hand Sanitizer Smell Like Tequila or Vodka? (Hint: It Shouldn’t.) – HuffPost

CONDITIONING for Tuesday 10/27/2020


for time:
20 pushups, 1 situp
19 pushups, 2 situps

2 pushups, 19 situps
1 pushup, 20 situps

(Every round is 21 total reps). Use hand-release pushups and anchored situps for more of a challenge. Post times to comments.

READ: 2021 CrossFit Games Open Dates Announced – MCU

CONDITIONING for Monday 10/26/2020


AMRAP in 20:00
10 seated banded rows
10 situps
10 pushups

Can scale up to barbell bent-over rows, weighted situps, and handstand pushups.

Post score to comments.

READ: CrossFit Games Day Three Recap, Line By Line – Morning Chalk Up. Two Washingtonions on the podium!

YOGA for Sunday 10/25/2020

HIIT for Saturday 10/24/2020

CONDITIONING for Friday 10/23/2020


for max total reps:
5:00 of lunges
4:00 of situps
3:00 of rocket launchers
2:00 of hand-release pushups
1:00 of burpees

Post score to comments!

READ: What If Friendship, Not Romance, Was the Center of Life? – The Atlantic