CrossFit WOD for Champagne Friday 11/8 CGO 20.5 – Rx Divisionfor time, partitioned any way:40 muscle-ups80 calorie row120 wall ball, 20/14lbs to 10/9′ CGO 20.5 – Scaled Divisionfor time, partitioned any way:40 pullups80 calorie row120 wall ball, 14/10lbs to 10/9′ 20:00 time cap. Post score to whiteboard and games.crossfit.com! CrossFit WOD for Bring a Friend […]
CrossFit WOD for Thursday 11/7 for time:200m farmer’s carry, 2×50/35/20lbs60 anchored situps200m farmer’s carry, 2×50/35/20lbs50 dumbbell step-ups/side, 50/35/20lbs200m farmer’s carry, 2×50/35/20lbs40 dumbbell hang snatch, 50/35/20lbs200m farmer’s carry, 2×50/35/20lbs30 devil’s presses, 2×50/35/20lbs200m farmer’s carry, 2×50/35/20lbs20 dumbbell deadlifts, 2×50/35/20lbs200m farmer’s carry, 2×50/35/20lbs REGISTER: Muscle-Up Master Class this Saturday 11/9 at Foundation CrossFit – Freestyle Connection(FCF Athletes can […]
What makes a solid receiving position for a split jerk:– a stance that is both long and wide– an upright torso– full lockout of the elbows– armpits facing forward– the bar sits above the shoulder blades– head through the window– the front shin is vertical– the rear knee is bent– the back heel is away […]
We have a limited number of spots left for the MUSCLE-UP MASTER CLASS this Saturday at 10am. Sign up now before it’s too late! Foundation CrossFit athletes get a discount! Ask a trainer or email us for the code. CrossFit WOD for Remember Remember Tuesday the 5th of November AMRAP in 12:0024/20 calories15 wall ball5/3 […]
CrossFit WOD for Monday 11/4 speed bench press 10x3x50-60%, then AMRAP in 9:009 single dumbbell overhead squats, 50/35/20lbs9 double pushup burpee All SDOHS should be done on one side per round, alternating arms each round. Post score to whiteboard! BARBELL CLUB The beginning of the November program: Powerlifting sees Conjugate Method protocols such as bands […]
CrossFit WOD for Friday 11/1 CGO 20.4 – Rx Divison for time:30 box jumps/step-ups, 24/20″15 clean & jerks, 43/29kg30 box jumps/step-ups, 24/20″15 clean & jerks, 43/29kg30 box jumps/step-ups, 24/20″10 clean & jerks, 84/52kg30 single-leg squats10 clean & jerks, 102/65kg30 single-leg squats5 clean & jerks, 124/79kg30 single-leg squats5 clean & jerks, 142/93kg CGO 20.4 – Scaled […]
View this post on Instagram 🕷Come in your costume tomorrow to make the WOD less scary! #halloweenwod 📸from 2017 A post shared by Foundation CrossFit (@foundationcrossfit) on Oct 30, 2019 at 3:03pm PDT CrossFit WOD for Halloween Thursday 10/31 for time:75 thrusters, 20/15kg400m farmer’s walk75 double unders400m farmer’s walk75 situps400m farmer’s walk75 pushups400m farmer’s walk75 […]
Fun Fact: FCF is the ONLY GYM IN THE WORLD to host every. single. one. of @carlpaoli‘s workshops and seminars. For 10 years, Carl has been traveling the world teaching funtional movements, progressions, and techniques to CrossFitters and athletes alike, and he’s chosen our gym for his FINAL Muscle-Up Master Class. You know muscle-ups are coming […]
CrossFit WOD for Tuesday 10/29 as many reps as possible in 9 minutes:3-6-9-12-15-18-etc of goblet squat, 32/20/12kg burpees rest 3:00 then as many reps as possible in 6 minutes:3-6-9-12-15-18-etc of perfectly-vertical kettlebell swings, 32/20/12kg burpees Post scores to whiteboard! HIIT at 12pm, 6:30pm READ: The Effect of CrossFit vs Resistance Training On Aerobic, Anaerobic, and […]
Here’s an easy way to check if you’ve got decent ANKLES: Take off your shoes Lunge down, putting your toe perpendicular to a wall Keeping your foot down, push your knee forward to make contact. THE TEST IS OVER IF YOUR HEEL LEAVES THE GROUND. Move your foot back and try again. Measure the distance […]
