A mixed grip can prevent the bar from “slipping” out of your hands, but it’s a temporarily solution to a weak grip.

WORKOUT for Saturday 8/28/2021

10 kettlebell swings every minute on the minute for 10 minutes, then

5 rounds for time:
15 pullups
30 hand-release pushups
45 situps

Post time to whiteboard!

WATCH:

Does the end of your stroke look similar to this?

It should.

WORKOUT for Friday 8/27/2021

front squat 5-5-3-1-1-1, then

5 rounds for max reps:
1:00 dumbbell snatch, 35/50lbs
1:00 dumbbell overhead squat, 35/50lbs
1:00 calorie row
1:00 rest

If you have a 1RM front squat then try to use these percentages: 50/5, 75/5, 85/3, 95/1 (2), 95/1+

Post score to whiteboard!

WATCH:

Join us for CORE class in-person or online every Monday, Wednesday, and Friday at 12:30pm.

RSVP via PushPress for meeting room info if you’re joining virtually.

WORKOUT for Wednesday 8/25/2021

snatch 50-60-70-80-90 (3) then

every minute on the minute for 15:00
a. 4 muscle-ups
b. 8 jerks, 50/70kg
c. 12 box jumps, 24/30”

Post heaviest snatch to whiteboard!

WATCH:

CONDITIONING for Tuesday 8/24/2021

LISTEN: Aspirin: The Wonder Drug – Stuff You Should Know Podcast

See how the new indoor mask mandate affects our gym in the link below!

WORKOUT for Monday 8/23/2021

establish a 3RM back squat in 13 minutes, then

10 rounds for time:
3 ground-to-overhead, 43/61kg
3 bar-facing burpees

Post time to whiteboards!

READ: Indoor Mask Mandate – Foundation Gym

Governor Inslee announced that our state needs to move back to masks in indoor spaces to protect each other and keep case counts down. This mandate goes into effect on Monday 8/23/2021.

Fortunately for us

1.) We are a membership-based business and our facilities aren’t open to the public.
2.) We require full-vaccination to join the gym.

Foundation remains diligent in protecting our community. This means:

• We will remain a 100% vaccinated gym.
• We will continue to encourage athletes to wear masks.
• We will continue to encourage social distancing.

If you’re not feeling well, stay home, rest, and get a COVID test. Notify us and we’ll help with membership questions.

If you’ve recently traveled keep our community safe and get a negative COVID test before returning to our space.