We have YOGA on Zoom at 10am with Ivan.
CONDITIONING for Sunday 1/17/2021
5 rounds of a 400m run, resting 1:00 in between efforts.
Full recovery for 3:00
3 rounds of an 800m run, resting 1:00 in between efforts.
Full recovery for 3:00
then finally run 1 mile (1600m) for time.
Go outside and do some runs after this warmup
CONDITIONING for Saturday 1/16/2021
High Intensity Interval Training with Team Mots-of-Muscle
With the gym open yet again, and our YouTube Library featuring 100+ workout videos since the beginning of the pandemic, we’ll be slowing our production of new videos down. Rather than the 3x/week Follow-Along workouts, we’ll be posting two next week, then one for the next couple of weeks.
The blog will feature the workouts we do in class on Tuesday, Thursday, and Saturdays. On Mondays, Wednesday, and Fridays we will continue sharing the programming we’d want you doing at home!
CONDITIONING for Friday 1/15/2021
LOKI
3 rounds for max total reps:
1:00 goblet squats
1:00 (kettlebell) swings
1:00 pogo hops
1:00 high pulls
1:00 object-facing burpees
1:00 rest
Whatever piece of equipment you’re using should be used for each exercise. Post score to comments!
READ:
WATCH:
CONDITIONING for Thursday 1/14/2021
SINE
10-20-30-40-50 reps for time:
(kettlebell) high pull
lunges
24:00 time cap. Post time to comments!
READ: Face Masks Don’t Hinder Breathing During Exercise Study Finds – Science Daily
WATCH:
CONDITIONING for Wednesday 1/13/2021
:30 of kettlebell swings, :30 of rest for 7 rounds then
HELA
Max reps in 10:00 of
30 plate hops
20 Russian twists
10 ground-to-overhead
READ: Salt Acid Fat Defeat – N+1
WATCH:
Classes begin today so make sure you read our policies and procedures and RSVP via PushPress!
CONDITIONING for Tuesday 1/12/2021
HARRY POTTER
Every minute on the minute for 30:00
a) 16 OH lunges
b) 40 speed skaters
c) 16 single-leg squats
d) 40 Russian twists
e) 40 mountain climbers
Post results to comments!
READ: Controlled Articular Rotations (CARs) – What They Are and Why You Should Do Them – PhysioINQ
WATCH: Today’s follow-along workout
We’re back on for limited-sized classes beginning tomorrow! Please read our new reopening plans.
CONDITIONING for Monday 1/11/2021
BALDER
:90 of work followed by :30 of rest, repeated for 30:00
a. run / row / jump rope / jumping jacks / bike / etc
b. situp + 4 russian twists
c. clean + 2 lunges
d. pogo burpees
e. shoulder taps
Post total score to comments!
READ: Roadmap to Recovery – Governor Jay Inslee
WATCH:
WE’RE OPEN TOMORROW! Classes begin on Monday – please RSVP via the PushPress app.
YOGA for Sunday 1/10/2021
CONDITIONING for Saturday 1/9/2021
High Intensity Interval Training with Lauren & Nathan aka MOTS of MUSCLE, premiering at 10am
CONDITIONING for Friday 1/8/2021
VÉ
3 rounds for time:
400m run
20 snatches
Shoot to finish between 14 at 18:00. Snatches should be one-handed and done 10 on one side before switching to the other. Have fun with the run if not some other equivalent. Post time to comments!
READ: Police Accountability Is On the Agenda in the Upcoming Legislative Session – South Seattle Emerald
WATCH: Full warmup, workout, and cooldown of today’s conditioning
info@foundationcrossfit.com
Mailing Address
1122 E Pike St. #1385
Seattle, WA 98122
Physical Address
1415 12th Ave
Seattle, WA, 98122
