Friday 12/30

As we move into the new year there will be a few changes to how things are run at FOUNDATION GYM.

1. The blog will be no more. As this was something I was keen on to provide photos, news, and insight alongside the workouts that will no longer be the case. You can find your class programming on PushPress. Consolidation for the win!

2. GYMNASTICS will be archived for the time being. When the athletes demand more, the gym will provide, so please- continue telling the staff what you want to see in your training options.

3. There will be another post for tomorrow if you plan to attend classes.

Lastly, it’s been a pleasure seeing all of you evolve as athletes. It may have not hit you during your orientation, but we believe that if you have a body you are an athlete. It’s something I’ve stood for for a long time, and something I saw the fitness industry fail at largely. The opponent isn’t the other gym down the street- it’s being static. It’s not knowing how capable and how full of potential you are.

If I’ve left you anything I hope it’s that you are capable of more, regardless of your current station in life. I hope you’ve seen the power of doing things well alongside the power of hard (sometimes unwanted) work and dedication can yield.

I hope you know how awesome you are and that you should celebrate that every damn day.

WORKOUT for Champagne Friday 12/30/2022

for time:
100 pullups
100 pushups
100 situps
100 squats


5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
3:00 rest


as many rounds and reps as possible in 20:00
5 pullups
10 pushups
15 squats

Post results to whiteboard

ENGINE for Fri 12/30

AMRAP in 20:00
400m run
:30 handstand
500m row
:30 plank
1km bike
:30 hang
~200 single unders
:30 support

BODYBUILDING for Fri 12/30

In any order:

a.) max DB bench press in 5:00 then 300 banded pull aparts

b.) 3×20 RDL
3×20 Sumo RDL
3×20 Dimel deadlift

c.) 3+ rounds
12 Viper presses, heavy
barbell bicep 21’s (full range, bottom range, top range)

GYMNASTICS for Fri 12/30

Time to test what you’ve learned and set you up for future success

Build your own 40-minute EMOM
a. lower/legs/squat
b. midline (static)
c. upper/shoulders/press
d. midline (dynamic)
e. high-level skill

… and that’s it.