- Ivan is out on the road, creating more content for FOUNDATION. Here’s a 45 minute Vinyasa flow for everyone. We’ll be returning to live sessions in October when he returns.
- Yoga and HIIT classes do not count against your monthly membership allotment but you need to reserve your spot in order to participate in the lives classes. The bigger the audience, the more we’ll be able to produce in the future!
- Also starting in October we’ll be adding to our schedule: “Cardio/EMOM” conditioning classes with Dave on Tuesday and Thursday mornings.
- Air quality is still bad so the last Miles with Miles Challenge is still postponed. Do some yoga indoors to recover better, work on flexibility and balance, and clear your headspace.
YOGA for Sunday 9/21/2020
CONDITIONING for Saturday 9/19/2020
High-Intensity Interval Training!
READ: Check out our new FOUNDATION masks pre-order page
CONDITIONING for Friday 9/18/2020
AMRAP in 12:00
24 alternating lunges
12 hand-release pushups
For an added challenge add some sort of load to both of the movements. Post score to comments!
READ: Show Signs of Encouragement – CrossFit
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CONDITIONING for Thursday 9/17/2020
every 5:00 do
400m run -or- 2:00 of jump rope/toe taps
Move as fast as possible. Rest for the remainder of the 5:00 then repeat for a total of 5 rounds. Post results to comments!
bench press, power cleans + front squats, 1000m row for time (just the like the 2020 CrossFit Games athletes!)
READ: How to Watch Stage 1 of the 2020 Reebok CrossFit Games – CrossFit
We have another Kettlebell Class tomorrow at 7am if you want to join! Only equipment required is a single-hand implement: a kettlebell, a dumbbell, or a bag filled securely with some sort of load! Email us for meeting details
CONDITIONING for Wednesday 9/16
AMRAP in 20:00
15 kettlebell swings
5 pogo burpees
Skills prep and workout timer below. Post score to comments.
READ: Run Sheets and Counting Attempts – Weightlifting House
CONDITIONING for Tuesday 9/15/2020
6 rounds for max total reps:
1:00 double unders (substitute with toe taps)
1:00 burpee over object
Post score to comments!
READ: Make Every Calorie Count: Functional Movements – CrossFit
The athletes from our Weightlifting Meet yesterday
CONDITIONING for Monday 9/14/2020
40 sumo deadlift high pulls
40 goblet squats
40 goblet squats
You do not have to alternate arms when snatching. Sets of 5-10/side work best. Post times to comments!
READ: The Dukes of Oxy: How a Band of Teen Wrestlers Built a Smuggling Empire – Rolling Stone
WATCH: the O-REN ISHII workout prep video