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The unfortunate part: both Tina L and Gus L are leaving their positions as coaches to fully commit their time to new opportunities as of December 1st. The fortunate part: you’ll still be seeing them around as athletes!

We wish them only the best and cherish the time they spent as part of the Training Team. I, for one, will miss their humor, their contributions to the FCF philosophy, and maybe most of all their leadership.


Come on by Wednesday morning where we’ll be serving coffee and donuts!

 

Tina L during the FreeStyle Running Seminar

ARTICLES

+ Rocking Straddle Stretch – Foundation CrossFit YouTube

CrossFit WOD for Tuesday 8/15

Rx

for time:
400m run
20 chest-to-bar pullups
20 broad jumps, 6/4′
400m run
16 chest-to-bar pullups
16 broad jumps, 6/4′
400m run
12 chest-to-bar pullups
12 broad jumps, 6/4′

Each time the athlete breaks a set of pullups they must run a 200-meter lap.

Performance

for time:
400m run
18 muscle-ups
400m run
15 muscle-ups
400m run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Time Cap is 18 minutes. Post times to whiteboard / comments!

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: 4 rounds 400m run, 90s rest, 300m run, 60s rest, 200m run, 30s rest

Gymnastics Strength WOD

movement games, hanging & handstands supersets, single leg work, tempo compression conditioning, midline, bridges


Gus and Tina at last year’s PRIDE march.

Join us this Sunday 6/25 as FCF represents and marches again! Consider it cardio or active recovery- we’re bringing some equipment along for anyone else who wants to do more!

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+ How to Be An Ally During Pride Month – Nylon

CrossFit WOD for Friday 6/23

HAMMER

5 rounds, each for time of:
5 power clean, 61/43kg
10 front squat, 61/43kg
5 jerks, 61/43kg
20 pullups

Rest 1:30 between rounds.

Post all five rounds to whiteboard.

Olympic Weightlifting WOD

snatch, clean & jerk

Powerlifting WOD

power clean, back squat, bench press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings, lunges and rows and lots of them!

Gymnastics Strength WOD

stretching, muscle-up and handstand development, midline stabilization conditioning, more stretching

Kai H, Nadia T, and Tina L

Our schedule has expanded! More classes and class times have been added to your muscular and sweaty pleasure. READ, DAMN IT, READ: http://www.foundationcrossfit.com/2017/04/2017-expanded-schedule/

We’re always tinkering, so if you have any ideas let us know.

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+ Does the Sound of Noisy Eating Drive You Mad? Here’s Why. – TIME

She’s back!

CrossFit WOD for Thursday 4/27

5 rounds for time:
20 overhead squats, 43/29kg
20 toes-to-bar
20 calorie row

Performance uses Assault Bikes. Post time to whiteboard!

HellaFit WOD

SHOULDER CHECK

50 each for time:

– wall balls
– active hangs
– double unders
– wall balls
– double unders
– active hangs
– wall balls