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OUR NUTRITION CHALLENGE BEGINS TODAY! Sign up now.

Our current CrossFit Games Open roster:

as of 2/4

You can sign up at http://games.crossfit.com/ and then read our plans at Foundation CrossFit for our annual Intramural Open 5-week event!

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+ The Open: Participate and Celebrate – CrossFit Games

CrossFit WOD for Monday 2/5

front squat 5-10-5-10-5, then

for time:
300 double unders
200 air squats
100 push press, 35/20kg

Compare to 24JAN2018. Post front squat loads and time to whiteboard!

Olympic Weightlifting WOD

snatch, back squats

Powerlifting WOD

banded deadlift 1RM

Kettlebell WOD

Simple & Sinister, then

Interval Snatches
Interval Carries

Today’s the day!

From 5:30am to 7pm we’ll have a BODY FAT TEST truck outside the gym. You only need 10 minutes, a swimsuit, and a reservation. There are spots left at the time of this posting:

5:30am
6:50am
9am
9:10am
9:30am
10:10am
the entire 11am hour
the entire 12pm hour, except at 12:30pm
1:10pm
1:20pm
1:40pm
1:50pm
the entire 2pm hour, except 2:30pm
the entire 3pm hour
4:20pm
4:40pm
4:50pm
5:10pm
5:30pm
5:40pm
5:50pm

Remember it’s only 10 minutes! Grab any of those appointments via our scheduling system ZenPlanner.

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+ What Has BenDeLaCreme Been Doing Since ‘RuPaul’s Drag Race’ Season 6? Quite A Lot, Actually – Bustle

CrossFit WOD for Monday 1/29

“THE CHIEF”

AMRAP in 3 minutes:
3 power cleans
6 pushups
9 squats

Rest 1 minute. Repeat for 5 cycles.

Rx = 61/43, SupeRx = clean & jerk, T-pushup

Post total reps per round to whiteboard (should have 5 scores per person)

Olympic Weightlifting WOD

snatch + overhead squats, back squats, snatch pull

Powerlifting WOD

wide-stance good morning 5RM, special exercises

Kettlebell WOD

Simple & Sinister, arm bars

:30 seconds on/:15 rest
heavy farmer’s hold
:30 seconds on/:15 rest
heavy farmer’s carry
:30 seconds on/:15 rest
heavy rack hold

repeat 3 times

Let’s focus on the actual execution of skill today. How clean are you movements? How efficient are you in your sets? Can you keep it that way after the rowing spikes your heart rate?

ARTICLES

+ Your Practical Guide For Dental Decisions – Part 1 – Whole 9

CrossFit WOD for Thursday 2/9

for time:
2000m row
30 pullups
30 box jumps, 24/20″
1500m row
20 pullups
20 box jumps, 24/20″
1000m row
10 pullups
10 box jumps, 24/20″

Post time to whiteboard!

HellaFit WOD

“GET TO THE CHIPPER”

50 of each:

push presses
KBS
lunges
situps
ring or bent over rows
squats (optional: goblet, OH, air, etc.)

20 burpees BEFORE each movement.