Capitol City Weightlifting Championship

While we gear up for 17.4, let’s wish Tony, Ann-Marie, and Sam good luck as they compete this weekend at the Capitol City WL Championship! ????‍♀️??

A post shared by Foundation CrossFit (@foundationcrossfit) on Mar 17, 2017 at 7:54pm PDT

Today Tony L, Ann-Marie D, and Sam H represent FCF and Foundation Barbell down in Olympia!

ARTICLES

+ All of the CrossFit Games Open 17.4 Strategy Videos – The Barbell Spin

Here’s the start list for tomorrow if anyone’s down in Olympia and wants to support TL, AMD, and SH! #foundationbarbell

A post shared by Foundation CrossFit (@foundationcrossfit) on Mar 17, 2017 at 10:47pm PDT

CrossFit WOD for Saturday 3/18

2 cycles for max total reps. 4 rounds each of :20 on, :10 off
– max row/AD cal
– max situps
– max double unders
– max wall ball, 20/14# to 10/9′

1:00 rest between all intervals

Post total reps to whiteboard!