Since December is known to be a funky month as far as everyone’s schedule goes, we wanted to make sure you felt prepared as you continue reaching for your goals. As a gift to our athletes here is the programming for December.
We also want the community to be able to take the other styles of classes we offer: HIIT (high-intensity interval training) class, Kettlebell class, Gymnastics Strength class, as well as Competitive Exercise (“CompEx”) classes. And yes, attending those specific days will count towards some of your December BINGO boxes.
Continue reading if you want an in-depth look at this. Avoid if you know you’re a cherry-picker!
Jeff P demonstrating the start of a hang clean
As promised here is a PDF of December’s programming overview! Be on the lookout tomorrow for a more in-depth look at it all.
ARTICLES
+ Sounders vs. Dynamo, Recap: We’re Going Back – Sounder at Heart
CrossFit WOD for Friday 11/31
13 minute each:
– establish a heavy hang snatch
– establish a heavy hang clean
– establish a heavy 3-rep front squat
Post loads to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 3/3
makeup SNATCH or CJ 60/3, 70/2, 78/2, 82/1, 86/1, 90/1, 93/1, …
or powers IF YOU ARE COMPETING IN TOMORROW’S MEET
Gymnastics Strength WOD
Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills
for 15 minutes:
1-2 banded muscle-up
3-4 pullups + hold
5-6 jumping muscle-ups
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
One of our goals at Foundation CrossFit is to be a positive steward of the community. This is exemplified in our free Community Classes, our October fundraisers over the years, and our charitable holiday activities. This year we are asking you all to help out a former athlete and beloved employee, Jessie Purcell. Those of you who have been with us over the years have worked with Jessie Purcell at our sister gym, CrossFit SLU. Jessie joined the team in 2012, and played an integral part in supporting our business and helping it grow into what it is today.
Jessie and Pao, both former employees of FCF, forever family
After finishing school, Jessie Purcell now works as the Department Head of Physical Education & Health at nearby Garfield High School. Health education has always been a passion for Jessie, and it is so inspiring to see her lead the charge for our upcoming generations, raising them to be healthy young adults.
This job does not come easy, as many of you know the stories of teachers having very little funding to support their students. This year we can all help by donating athletic clothing for her students for class. In fact, 10% of her students are listed as homeless this semester and are in need gym clothes, among other things.
We are making a call out to our current and former Foundation CrossFit or CrossFit SLU athletes: dig through your closets and dresser drawers to see if you have any old FCF/SLU apparel (and any other shorts/sweatpants) that you no longer wear. Bring them in and we will have a donation box set up in the gym for JP’s Kids. In addition, we are taking these donations as part of our December FCF BINGO! So you’ll be able to donate for a good cause and check a box off of your Bingo board.
Thank you and let’s make everyone’s holiday a better one!
Guillaume and Olga and baby Taco
ARTICLES
+ Upper Cross Syndrome – Airrosti
CrossFit WOD for Thursday 11/30
for time:
21 push press
42 k2e
15 push press
30 k2e
9 push press
18 k2e
12:00 time cap, then 5×3 bench press
Post time to whiteboard!
HIIT WOD – 12pm
Long Interval
Locomotion
20:00 AMRAP, YGIG
20 Ball Slams
1 Full Rope Pull
Cool Down: Bro-ga
HIIT WOD – 5:30pm
Long Interval
Locomotion
Tabata intervals of:
KB Deadlifts
Plate V Ups
Ball Slams
Broad Jumps
Dbl Db Reverse Lunge
1min rest between movements
It’s December and because it’s an iffy month for a lot of us why not play some games?
Check out the notes section: we have tons of prizes to give away so we want as many winners as possible. One complete line of BINGO gets you the first level of prize bags, zonks included. Five complete lines of BINGO (for example the top three rows plus two random columns) gets you a third level of prize bags, zonk-free. BLACK OUT BINGO enters you for a free month of membership!
Cards will be put out on Thursday. Plan ahead! Grab one and get ready to win.
December is just around the corner and the holiday season inspires us to give a little more. Last year we were approached by one of our athletes, Sharla S., to participate in her work’s yearly program in adopting families during the holiday season and I’m excited to say that we are participating again this year.
Sharla at Swedish with last year’s donations
The holidays are here and what better way to celebrate than giving to others in the local community who could use some extra cheer!? Many patients who receive care at Swedish Cancer Institute (SCI) find themselves overwhelmed as they try to manage treatment, work, and family obligations during the holiday season. To make this time of year a bit brighter, SCI has an annual tradition of supporting patients and families to provide food items, toiletries, and small gifts/comfort items. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists will go a long way towards making a difference in their lives.
Beginning this Friday, December 1st, we will have boxes and plastic bins out in the gym. There will be a sign up sheet with the families’ wish lists! Please sign up by writing your name and last initial in the box next to the item you are willing to donate and bring in your item(s) by Thursday December 14th. You may sign up for more than one item if you wish!
Thank you for helping us give to those in need!
Box jumps and burpees
ARTICLES
+ Episode 6 featuring Danny Camargo – Team Soul Podcast
+ Handstand Running and modifications – Foundation CrossFit
CrossFit WOD for Wednesday 11/29
5 rounds for time:
15 burpees
15m handstand walk
15 toes-to-bar
15 box jumps, 24/20″
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 2/3
power clean + clean + jerk
clean & jerk
accessories by coach
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
