Jeff

CONDITIONING for Wednesday 9/23/2020

RAISED

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

Rest 2:00 then

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

Post both times to comments!

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

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
WATCH:

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
WATCH:

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
WATCH:

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
WATCH:

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
WATCH:

CONDITIONING for Tuesday 9/15/2020

MR. WHITE

6 rounds for max total reps:
1:00 double unders (substitute with toe taps)
1:00 thruster
1:00 burpee over object
1:00 rest

Post score to comments!

READ: Make Every Calorie Count: Functional Movements – CrossFit
WATCH:

The athletes from our Weightlifting Meet yesterday

CONDITIONING for Monday 9/14/2020

O-REN ISHII

for time:
40 sumo deadlift high pulls
40 goblet squats
40 snatches
40 goblet squats

You do not have to alternate arms when snatching. Sets of 5-10/side work best. Post times to comments!

READ: The Dukes of Oxy: How a Band of Teen Wrestlers Built a Smuggling Empire – Rolling Stone
WATCH: the O-REN ISHII workout prep video