Have you seen our new PR board? We’re utilizing the window next to our stall bars to write up ANY personal record you accomplish within the month: a new GRACE time, getting up without an alarm clock, coming to Foundation CrossFit three days in a row, not eating like crap until the weekend, joining Endurance class for the first time, etc!
Grab a marker and write it up… and CONGRATS to all of the June PRs!
ARTICLES
+ IWF Approves New Bodyweight Catagories – USA Weightlifting
CrossFit WOD for Friday 7/6
100 ring rows in as few sets as possible for time, then
every :30 for 5 minutes: one-arm kettlebell swings, then
complete 5/5 Turkish Get-Ups in 5:00
Post time to whiteboard!
Olympic Weightlifting WOD – Week 2/4, Day 3/3
front squat 60/5 (5)
power clean + hang clean + jerk 65/1 (3)
push press 50/3 (3)
GHR 5×5
SLSLDL 5×5/side
midline, 200 reps
Powerlifting WOD – Week 2/4, Day 3/3
seated box jump 5x2x85%
PRESS 90/3+
DEADLIFT 72.5% / 3 (8)
sumo RDL 4×12
midline, 200 reps
CrossFit WOD for Saturday 7/7
as many reps as possible in 20 minutes:
20 kettlebell cleans
20 kettlebell lunges
20 box jumps
CrossFit WOD for Sunday 7/8
HEAVY DOUBLE
back squat 10-8-6-4-2
press 10-8-6-4-2
deadlift 10-8-6-4-2
each set should be ascending in weight. establish a max for each rep range.
