Indoor Mask Mandate

Governor Inslee announced that our state needs to move back to masks in indoor spaces to protect each other and keep case counts down. This mandate goes into effect on Monday 8/23/2021.

Fortunately for us

1.) We are a membership-based business and our facilities aren’t open to the public.
2.) We require full-vaccination to join the gym.

Foundation remains diligent in protecting our community. This means:

• We will remain a 100% vaccinated gym.
• We will continue to encourage athletes to wear masks.
• We will continue to encourage social distancing.

If you’re not feeling well, stay home, rest, and get a COVID test. Notify us and we’ll help with membership questions.

If you’ve recently traveled keep our community safe and get a negative COVID test before returning to our space.

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Sunday 8/22

Join us at 10am on Zoom for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.

CONDITIONING for Sunday 8/22/2021

READ: Zone, Paleo, Vegan, Macro Counting, Intuitive Eating: 12 Years of Nutrition with Sam Briggs – Morning Chalk Up

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Saturday 8/21

WORKOUT for Saturday 8/21/2021

Every :90 hang clean x 7 rounds:
50-60-70-80-90 (3)

AMRAP in 10:00
15/12 calorie row
20 burpee over rower
25 slam ball, 20/30lbs

then

AMRAP in 5:00
9/12 calorie row
12 burpee over rower
15 slam ball, 20/30lbs

Each AMRAP is scored separately. Post scores to whiteboard!

WATCH:

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Friday 8/20

 

 

 

 

 

WORKOUT for Friday 8/20/2021

for time:
300 double unders
200 hand-release pushups
100 single-leg squats

then plenty of time for post-workout mobility! Post times to whiteboard.

READ: Positivity vs The Process – WODprep
WATCH: Single-Leg Squat Progressions

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Thursday 8/19

CONDITIONING for Thursday 8/19/2021

READ: Three Recent COVID-19 Outbreaks and What the Data Says About How to Prevent a Larger Surge in Cases – Public Health Insider
WATCH: Footwork in the Split Jerk with Chad Vaughn – CrossFit Journal

 

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Wednesday 8/18

WORKOUT for Wednesday 8/18/2021

establish a 5RM sumo deadlift, then

“ANDI”

for time:
100 hang power snatches
100 push press
100 sumo deadlift high pull
100 front squats

Rx = 20/29kg and should take around 30 minutes to complete. Post time to whiteboard!

READ: 210114 “ANDI” – CrossFit
WATCH:

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Tuesday 8/17

CONDITIONING for Tuesday 8/17/2021

READ: In Defense of High-Rep Olympic Lifts – CrossFit

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Monday 8/16

WORKOUT for Monday 8/16/2021

Warmup

4 rounds of 1-2-1 reps of a wall walks

Strength

back squat 50/5 70/3, 80/3, 90/3 (2), 90/3+

Conditioning

5 max kettlebell snatches
5 max kettlebell jerks
5 max kettlebell cleans

Post scores to whiteboard.

READ: WTF Is Kettlebell Sport? – The Athlete Lab
WATCH:

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Sunday 8/15

Join us for YOGA with IVAN.MVMT

CONDITIONING for Sunday 8/15/2021

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Saturday 8/14

WORKOUT for Saturday 8/14/2021

snatch 6 sets of 3 reps (55/3, 65/3, 75/3, 85/3 (3)) then

CGO 21.2

for time:

10-20-30-40-50 alternating dumbbell snatches, 35/50lbs
15 burpee box jump overs, 20/24″

20:00 cap. Compare to .

LISTEN: Dan John on 10k Kettlebell Swings & Strength Origins – BarBend Podcast on Spotify
WATCH:

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