Thrusters are fun!
CONDITIONING for Tuesday 9/22/2020
HOOD FAMOUS
every minute on the minute for 40:00
– 30 speed skaters
– 10 dead snatch
– 20 alternating lunges
– 20 v-up
– 10 hang clean & jerk
Use a variations and weights that allow you to work for at least :30 per interval. Post results to comments!
READ: All My Takeout Has Delivered a Mountain of Trash. So I Asked Experts How to Minimize It. – Washington Post
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Megan
This week’s conditioning workouts are all named after some local sweet spots nearby and in our neighborhood.
CONDITIONING for Monday 9/21/2020
RGB
3 rounds for max total reps
1:00 rocket launchers
1:00 shoulder-to-overhead
1:00 high pull
1:00 pogo burpee
1:00 devil’s press
1:00 rest
Post score to comments!
READ: Tommy’s Takeaways: The Live Five – Morning Chalk Up
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Some notes:
- 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
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CONDITIONING for Friday 9/18/2020
MR. BLONDE
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
WATCH:
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David
CONDITIONING for Thursday 9/17/2020
MR. BROWN
every 5:00 do
400m run -or- 2:00 of jump rope/toe taps
15 thrusters
15 burpees
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!
IN-GYM STRENGTH
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
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Kelsi
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
MR. ORANGE
AMRAP in 20:00
15 kettlebell swings
10 v-ups
5 pogo burpees
Skills prep and workout timer below. Post score to comments.
READ: Run Sheets and Counting Attempts – Weightlifting House
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