+ Monday is Labor Day and we’ll be running “Holiday Hours”. CrossFit class at 9, 10, 11AM & Weightlifting at 12PM.
+ No 6:30PM Weightlifting class on Friday, 9/1. (7:30PM Weightlifting only).
+ We are hosting the FREESTYLE CONNECTION Seminar with Carl Paoli on Tuesday 9/26. Register for the event here!
YGIG for 20 minutes:
a. 25 situps, 50 double unders
b. max SDHP, 40/25kg
Score is max total sumo deadlift high pull reps. Post score 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!
Foundations WOD – Class 5
“PANIC BREATHING”
500-400-300-200-100m rows, meanwhile partner holds double kettlebell rack position. You Go, I Go, for time.
Mobilizing trouble spots prior to lifting is another way to stay successful in the gym. If your rack, receiving, and/or overhead positions leave something to be desired then it would benefit you greatly in spending two minutes or more before class working into those tissues.
ANNOUNCEMENTS
This Friday , September 1st, there is no 6:30pm Olympic Weightlifting class. There will be a 7:30pm Olympic Weightlifting class. Please remember to RSVP.
then, with a barbell loaded to 45-50% of your max deadlift:
– 15 cleans for time.
– 12 cleans for time.
– 9 cleans for time.
Rest as needed between each set.
Post times for each set of cleans 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!
Gymnastics Strength WOD
Class 35
– Line drills
– Stretch shoulders, thoracic, hip flexors, and hamstrings
– Hanging on Rings, Midline, and Handstands
Foundations WOD – Class 4
Press 3×5
Push Press 3×5
Push Jerk 3×5
AMRAP in 15 minutes
25 ball taps
20 box jump/step up
15 slam Ball
10 hanging leg raises
CompEx WOD
A. 3 rounds for time:
800m run
80m double kettlebell rack carry, 2×32/24kg
40 air squats
B. for time:
50 strict pullups
50 strict ring dips
5 rounds for total reps of:
1:00 of box jumps, 24/20″
1:00 of wall ball, 20/14# to 10/9′
1:00 of calories rowed
1:00 rest
Post total reps completed to whiteboard/comments!
NOTES
Don’t ditch out on this workout- GO FAST! It’s easy to game this workout so make this a guns-blazing workout. Go hard the first round and hold on to dear life for the rest of it. Loading is light so it’s okay- recovery will go fine for most. Calves might be an issue for some, but only when they push it.
Olympic Weightlifting WOD
power snatch + snatch, clean + clean & jerk
Kettlebell WOD
– Primal mobility (extended)
– Getup and swing focus
– Simple and sinister
https://www.foundationcrossfit.com/wp-content/uploads/2017/03/17point2-1-2.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-08-27 19:45:272017-08-27 23:15:55Let’s Talk About the Fight and the GoT Finale!
21-15-9 reps for time:
power clean, 61/43kg
ring dips
ISABEL
30 snatches (61/43kg) for time:
FRAN
21-15-9 reps for time:
thruster, 43/29kg
pullups
All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.
Post all three times to whiteboard!
Olympic Weightlifting WOD
snatches, clean & jerks
Powerlifting WOD – Final Day
power clean max, back squat max, bench press max
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.
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
Long Interval: “SMYKOSKI” Run 6k then 60 burpee pullups for time.
If you want to spice it up, wear a weighted vest or a rucksack.
https://www.foundationcrossfit.com/wp-content/uploads/2017/04/16.jpg13652048Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-08-22 20:06:472017-08-22 22:15:11Not JERRY
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!
Gymnastics Strength WOD
handstands, headstands, and hanging
CompEx WOD
A.
21-15-9 rft:
calories on assault bike
calories on rower
B.
21-18-15-12 rft:
odd-object cleans
* do 3/1 muscle-ups between each round
C.
4 rft:
15 k2e
5 push jerks, 80/55kg
D.
ABMAGEDDON
Rest 5 minutes between each workout.
Endurance WOD
Short Interval: Run 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100. Rest as needed between efforts.
Don’t look directly into the sun unless you have properly made glasses or Welding glasses/masks (Shade 14)
This week we have NOT versions of some classic benchmarks: workouts similar to HELEN, DIANE, CINDY, JERRY, RYAN, and LYNNE. On Friday you’ll actually do the final event of the 2012 CrossFit Games: ELIZABETH + ISABEL + FRAN
Sarah watching Colin row during the 2016 CrossFit Games Open
