The moment of regret In bell ball no ring means no rep! Time your shots accordingly. SPECIAL ANNOUNCEMENT Not only did we start Cycling Club on Tuesdays, we’re starting a late-afternoon/early-evening CompEx on Thursdays! This week you’ll work on some single-leg strength and seated presses. Tons of fun in 90 minutes. More options during the […]
Single-leg movements are arguably more important to activities of daily life since you move more in those patterns (lunge, step-up, RDL, good morning, cycling!) than you do anything two-legged and symmetrical (back/front/overhead squat, thruster, etc) CONDITIONING for Tuesday 5/4/2021 TANGENT As many reps as possible in 7:00 9 handstand/hand-release pushups 9 (DB) power cleans 3:00 […]
Hey Foundation Fam, This Tuesday 5/4 marks the start of the second official season of a road cycling group we piloted last year. Foundation Cycling embodies many of the things you love about FOUNDATION Gym. The group is made up of a diverse & inclusive body of individuals from all levels of experience & includes […]
Amplitude (the maximum extent of a vibration or oscillation, measured from the position of equilibrium) in the kip can determine the power of the movement for a toes-to-bar, pullup, or muscle-up. The position of equilibrium would be the upright. Notice how far the chest moves forward while maintaining a global arch? Shapes like the one […]
Approximately 6 years ago we had to close down our 2nd facility CROSSFIT SLU after the property was purchased. The warehouse on Fairview between Thomas & Harrison was demolished so everyone came to FOUNDATION on 12th. Congrats to those who just celebrated their 6th year at FOUNDATION! + + + Join us at 10am for […]
Bring in your jump ropes! Also if you didn’t already know, members have the option to store their gym gear in our cubby system. Just sign up on the clipboard in the back and you can get one assigned. That way you don’t have to lug your stuff around every time you come to the […]
IN-GYM WORKOUT for Friday 4/30/2021 Warmup AMRAP until coach says stop 15 air/goblet squats 12 calorie sprint 9 hand-release pushups (or HSPU) 6 toes-to-bar 3 muscle-up (practice) Conditioning Tabata front squats, 25/35/44kg, then 5 rounds for time: 500m row 30 slam ball, 10/20/30lbs 30 box jumps, 12/20/24” Post time to whiteboard/comment! WATCH:
Hip extension is one of the most-common patterns we utilize in our training. Like the photo above the hips go back with a flat back and bent legs then you stand quickly and powerfully into good posture. CONDITIONING for Thursday 4/29/2021 GANON AMRAP in 15:00 12 one-arm deadlift 9 one-arm hang power clean 6 one-arm […]
Are you stronger and with better technique than a year ago? STRENGTH & CONDITIONING for Wednesday 4/28/2021 Warmup – 15 air squats – 12 calories sprint – 9 hand-release pushups (or HSPU) – 6 pullups – 3 knees-to-bar AMRAP until coach says stop! Feel free to go hard if you’d like (there’s no conditioning today) […]
Make sure you have your jump rope on you this week! Better yet, why not sign up for a free cubby in the shop room where you can store your gym-specific gear? That way you don’t have to lug your stuff in every time. Ask a coach about it next time you’re in. CONDITIONING for […]
