It begins! I did the workout with a 24kg kettlebell yesterday at 3:30pm on a YouTube/Instagram Livestream: WORKOUT for Saturday 4/4/2020 Support Your Local Box Fundraiser – Event 1 AMRAP in 10:0010 squats9 right-arm snatches, 50/35/20lbs10 pushups9 left-arm snatches, 50/35/20lbs Post results here. There’s still time to register for the $free.99/$20/$whateverthef*ckyouwant online fundraiser event, which […]
WORKOUT for Friday 4/3/2020 every minute on the minute for 15:0050′ overhead carry5 front squats Ideally done with a pair of kettlebells/dumbbells at 50/35/20lbs, or a barbell at around 50% of your 1RM clean. The more awkward the object, the better. Finish both the carry and front squats within the minute, resting until the top […]
Paraphrased from CrossFit HQ: The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe, including your very own FCF. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the […]
WORKOUT for Thursday 4/2/2020 “GHOST”6 rounds for total exercise reps: 1:00 max calorie row 1:00 max burpees 1:00 max double unders 1:00 rest Post total calories, total burpees, and total double unders to comments! 2nd Serving: Need More Work?Endurance-Bias 1000m row/ski (2k bike) for time. Establish a “goal split” by dividing your goal time (ex: […]
by FCF athlete Maia KurnikMPH, Registered Dietitian, ACSM-Certified Exercise Physiologist Faster than a speeding sneeze cloud (ew)! Stronger than your boss’ germy handshake (remember handshakes?). Able to stop a stampeding rhinovirus with a single cell! Protecting you in planes, trains, and automobiles… It’s your IMMUNE SYSTEM! *Trumpet fanfare* Your immune system is a silent superhero […]
WORKOUT for Wednesday 4/1/2020 FULLY EQUIPPED OPTIONAMRAP in 9:0030 box jump overs60 push press90 med ball cleans– rest 3:00 then –AMRAP in 6:0030 box jumps60 hang cleans90 v-ups NO/LIMITED EQUIPMENT OPTION30 pogo burpees60 close-grip pushups90 v-ups– then –30 pogo burpees60 tuck jumps90 v-ups Post total reps completed to comments. 2nd Serving: Need More Work?Strength-bias At-Home […]
Here are some of the things you may have missed from Dave’s Instagram Live from Sunday in how to break down a chicken (with very little waste)! Chicken Stock– Chicken bones, Mirepoix (2 parts onion, 1 part carrots, 1 part celery, thyme, parsley stem, peppercorn, bay leaf )– Just cover with water, bring to simmer […]
This week we transition to the majority of classes taught on Zoom- please use ZenPlanner to RSVP for your class and get the relevant meeting locations. We will still go on Instagram/YouTube LIVE once or twice this week. Keep your eye here on the blog for news and updates! WORKOUT for Monday 3/30/2020 NO EQUIPMENT […]
Watch Coach Dave as he teaches how to break down a chicken LIVE on Instagram on Sunday morning at 10am on the @foundationcrossfit feed. WORKOUT for Sunday 3/29/2020 for time:30′ suitcase lunge, R30′ suitcase lunge, L1600m run30′ suitcase lunge, R30′ suitcase lunge, L800m run30′ suitcase lunge, R30′ suitcase lunge, L400m run Wear a 20/14lbs vest […]
GET IT?! Catch it at 10am on Instagram LIVE or at the YouTube LIVE video above. (Yes we’re serious- a 3-year-old will be leading a stretching/kids yoga class. Probably 30 minutes or so. I’ll be in the back doing the “serious” versions of the stretches) WORKOUT for Saturday 3/28/2020 1-to-13 reps for time:handstand pushuppullup/table row/bent-over […]
