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Give a big welcome to the JUNE FOUNDATIONS ON-RAMP GRADUATES!

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+ Could Baking Soda Be the Best Workout Supplement You’ve Never Tried? – BarBend

CrossFit WOD for Tuesday 7/3

back squat 8 sets of 3 reps at 60-70%. Rest 1:00 between sets, then

AMRAP in 6:00
15 front squats, 75/53kg
max muscle-ups

Post max muscle-ups to whiteboard!

HIIT WOD

:40 on/:20 off/for 12:00
– squat jacks
– crossover mountain climber
– jumping lunge jacks
– semicircle mountain climber

:90/:30 for 10:00
3 bear crawl, 30’
9 mb squat thrust + wall chest pass
3 crab walk, 30′
9 mb push press

AMRAP in 8:00
5 bench over and unders
10 ab-rollouts
150 bicycle crunch

Foundation Endurance WOD at 6:30pm – Meet and FCF and we’ll jog to the SU Track as a warmup!

#FoundationEndurance Club is here! Nathan will be running* this series on Tuesdays where we’ll run track workouts (higher intensity, short interval work). On Thursdays we’ll post a workout you can do on the road on your own (lower intensity, generally longer distance/long interval work).

1. Intro to our warmup series
2. 1600m (mile) time trial
3. 400m sprint time trial
4. Post-workout stretch

*GET IT?!

The June 2017 Foundations Graduates!

CrossFit WOD for Tuesday 7/4

9am

Regionals NATE

10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches, 32/24kg

Time cap is 20 minutes. Test the original version of NATE this Friday.

Post time/rounds to whiteboard.

10am

DT

5 rounds for time:
12 deadlifts, 70/50kg
9 hang power cleans, 70/50kg
6 jerks, 70/50kg

Performance can attempt Double DT or Heavy DT. Time cap is 30 minutes.

Post time to whiteboard.

11am

MURPH

for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run

Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest/backpack/ruck WEAR IT! No time cap.

Post time to whiteboard.