MOBILITY for Sunday 9/27/2020

Yoga with Ivan

READ: The WHOOP Strap 3.0 is a Complex and Cool Fitness Tracker – Mashable
WATCH: This coming week’s warmup


CONDITIONING for Friday 9/25/2020

27-21-15-9 reps for time:

Ideally done with 43/29/20kg, or 1/3 of your max back squat. Obviously a single dumbbell or kettlebell works, just be mindful each round is an odd number of reps! Post time to whiteboard.

READ: Breonna Taylor’s Case and Death Murder – NY Times (fixed it for them)
RESEARCH: What is a Class D Felony? – Legal Match



CONDITIONING for Thursday 9/24/2020


AMRAP in 20:00
10 seated banded rows
10 situps
10 pushups

Post score to comments!

READ: Eating to Optimize Health with Dr. Bret Scher – CrossFit


CONDITIONING for Wednesday 9/23/2020


AMRAP in 5:00
40 burpee over object
*max SDHP in remaining time

Rest 2:00 then

AMRAP in 5:00
max burpee-over-object in remaining time

Post both times to comments!

READ: 3 Overrated Lifts You Should Do Less Of – BarBend

Thrusters are fun!

CONDITIONING for Tuesday 9/22/2020


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


This week’s conditioning workouts are all named after some local sweet spots nearby and in our neighborhood.

CONDITIONING for Monday 9/21/2020


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

Some notes:

  1. 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.
  2. 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!
  3. Also starting in October we’ll be adding to our schedule: “Cardio/EMOM” conditioning classes with Dave on Tuesday and Thursday mornings.
  4. 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

Start this playlist at the beginning of the video!

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

<iframe src=”″ width=”560″ height=”315″ style=”border:none;overflow:hidden” scrolling=”no” frameborder=”0″ allowTransparency=”true” allowFullScreen=”true”></iframe>