ARTICLES
+ The 3 Building Blocks to Performing a Proper Dip – Breaking Muscle
CrossFit WOD for Skills Wednesday 1/4
front squats 3x5x70, then
CINDY AT AN ANGLE
AMRAP in 20 minutes:
5 ring rows
10 ring Dips
15 perfectly-vertical kettlebell swings, 24/16kg
Olympic Weightlifting WOD
Day 2: front squat, 3-position clean, BtN jerk, GHD work. Day 1 if this is your first workout.
Kettlebell WOD
GFE
Planks/Halos warmup
TGU work 15 minutes
Single Arm Strength Day 2
6/6 reps emom 12 minutes
Flashback Friday featuring Foundation CrossFit 3.0:
(3.0 is located next door to where we currently are, now home to PLAY Doggie Daycare)
CrossFit WOD for Friday 10/14
THE CHIEF
AMRAP in 3 minutes:
3 power cleans, 61/43kg
6 push-ups
9 squats
Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.
Barbell Club WOD – Week 4, Day 3: MOCK MEET!
3 attempts at a max snatch
3 attempts at a max clean & jerk
ANNOUNCEMENT!
Tomorrow we will have a contingent of athletes participating in the FESTIVUS GAMES down in Lacey, WA:
