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.
Join us at 10am on Zoom for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 8/22/2021
READ: Zone, Paleo, Vegan, Macro Counting, Intuitive Eating: 12 Years of Nutrition with Sam Briggs – Morning Chalk Up
WORKOUT for Saturday 8/21/2021
Every :90 hang clean x 7 rounds:
50-60-70-80-90 (3)
AMRAP in 10:00
15/12 calorie row
20 burpee over rower
25 slam ball, 20/30lbs
then
AMRAP in 5:00
9/12 calorie row
12 burpee over rower
15 slam ball, 20/30lbs
Each AMRAP is scored separately. Post scores to whiteboard!
WATCH:
WORKOUT for Friday 8/20/2021
for time:
300 double unders
200 hand-release pushups
100 single-leg squats
then plenty of time for post-workout mobility! Post times to whiteboard.
READ: Positivity vs The Process – WODprep
WATCH: Single-Leg Squat Progressions
