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Adrian, Bri, and Andrew

This past weekend Brianna competed at the 2018 USAW University and Under 25 National Championships at Weber University in Ogden, UT. She did a fantastic job for her first national competition with more in the future!

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+ Final Results – National University – USAW

CrossFit WOD for Monday 4/23

as many reps as possible in 20 minutes:
5 clusters, 70/45kg
8 toes-through-rings
11 burpees

Post total reps to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 1/3

Coaches Choice!

Kettlebell WOD

Week 8: sumo deadlift 10×1 @ 85-95% of 1RM

YGIG for 20 minutes
deadlift
dead clean
dead clean + see saw press
6 lunges

Rachael, Andrew, Ander, and Bri

The badasses featured above hit many personal records and got some competition experience under their belts. Foundation Barbell club has got a great 2018 in front of us!

If you haven’t been watching USA Weightlifting has been making a splash at the IWF World Championships this weekend.

ARTICLES

+ Why You Should Eat More and Train Less This Christmas – Breaking Muscle

CrossFit WOD for Monday 12/4

Today is an example of what it’s like in a HIIT Class (Short Interval)

A – :20 on/:10 off x 4
– cross plank jacks
– squat jacks
– alternating side plank lateral raises, 2.5/1.5kg
– push-up jacks
– jumping lunge jacks

B – :30/:15 for 10:00
12 situp to hip up
9 medicine ball squat thrust + wall chest pass
6 shuttle runs, 20′
3 speed ladders

C – :45/:15 for 10:00
crush-grip squats
crush-grip deadlifts
drags

Notes:
– Rest 2-5 minutes between each workout.
– (B) and (C) simply “green light”/”red light” during the work/rest intervals
– Choose either 1in/3out or Icky Shuffle on the ladders
– Use kettlebells or sandbags for (C)

Kettlebell WOD

 

Big thanks to M. Street of Fulcrum Training Hall for snapping the picture!

Robyn S, Vicky B, Gabrielle F, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and myself all competed this past weekend under the watchful eye of Adrian T at the Trident Championships 2017 down at Trident Athletics in Tacoma. A huge thanks to the support crew who came out including but not limited to Eli S, EJ B, Jaime M, Olga C, Jo K, Tina L, and everyone who watched it on facebook live! Many PRs, qualifications for the American Open Series, and a 3rd Place finish for mama Vicky!

I’ve linked the archived facebook streams below if you’d like to watch (Especially Women’s Open Session A)

ARTICLES

+ Trident Championships 2017 (Achieved) Live Streams – Facebook

CrossFit WOD for Tuesday 6/27

5 rounds for total reps:
max alternating kettlebell presses
max pullups

Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.

Post all 5 round totals to whiteboard.

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Short Interval: 6x 400m runs at 75% effort

Gymnastics Strength WOD

SKILLS: Slack Line, stretching, conditioning, midline conditioning

Big thanks to Trident Athletics for always running a smooth, fun event!

Women’s Open Session B (Robyn S, Vicky B)

Men’s Open Session B (Nathan M, Guillaume C)

Women’s Open Session A (Gabrielle F, Kylie C, Bri M, Megan K)

Men’s Open Session A (Andrew B)