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Tuesday 12/22 – FLITWICK

Day 2 of the 12 Days of FOUNDATION: 2 wall walks. See our instagram for more info!

CONDITIONING for Tuesday 12/22/2020

FLITWICK

5 rounds for time:
10 one-arm snatches
10 double-pushup burpees
10 penguin jumps

Preferably use a dumbbell or kettlebell. Backpack also works. Stay light even if using a barbell. 20:00 time cap. Play along here:

Post time to comments!

LISTEN: Benefits of High Intensity Interval Training for Brain Optimization – Pursuing Health podcast
WATCH: Make the Zeb Drank when you need some fruits & veggies in your life.

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Monday 12/21 – KARAMU

We’re starting a fun new challenge to keep you moving at home: welcome to the 12 Days of FOUNDATION

Everyday on our instagram we will be posting a picture along with some exercises to do that day, creating a long form variant of our usual 12 Days of CrossFit workout that learned from CrossFit Seattle way back in the day.

Here’s what was posted yesterday:

 

View this post on Instagram

 

A post shared by FOUNDATION (@foundationgym)

We’ll also be posting the exercises here. Speaking of which today is 2 WALL WALKS. Go check out our instagram for the entire post including exercise demos!

CONDITIONING for Monday 12/21/2020

KARAMU

AMRAP in 15:00
70-50-30 push press, 20/15kg
60-40-20 step-ups, 20/15kg

Ideally done with an empty barbell, you can do this with any loading you might have- a backpack works well! If you don’t have a box or anything to step-up on then just do lunges. Goal is at least one round. Post results to comments!

WATCH: Skills, Workout, and Cool down of today’s workout in the video below

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Sunday 12/20 – Yoga

Yoga for Sunday 12/20/2020

READ: Unemployed Together: Now What? – Hope King
WATCH:

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Saturday 12/19 – HIIT

HIGH INTENSITY INTERVAL TRAINING for Saturday 12/19/2020

READ: We are running a special promotion for in-person Personal Training which comes with a significant discount (up to 100%)  for the new year!

Fill out the following form to get started!

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Friday 12/18 – ADJACENT

CONDITIONING for Friday 12/18/2020

ADJACENT

AMRAP in 12:00
3-6-9-12-15-etc of
Devil’s press
situps
thrusters
situps

Ideally you’re using a pair of dumbbells but you can use a single implement as well (just alternate hands every rep!) so do what you can. Feel free to use your weight as a situp anchor. Post total reps completed to comments!

READ: Zoom is Lifting Its 40-Minute Meeting Limit For Several Upcoming Holidays – The Verge
GIFT? Goodnight Box, a CrossFitter’s kids book – Box Reads
WATCH: Follow along with today’s workout here

 

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Thursday 12/17 – TOUGO

CONDITIONING for Thursday 12/17/2020

TOUGO

3 rounds for time:
15 deadlifts
30 box jump overs

Try to make these deadlifts 60-70% of your 1RM if possible. If you’re using a lighter implement like a sandbag or kettle/dumbbell (single or pair) then increase the number of deadlift reps you have to complete: 30-50 if light/medium-to-medium effort.

Post time to comments!

READ: FDA Analysis of Moderna COVID-19 Vaccine Finds It Effective and Safe – NPR
WATCH:

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Wednesday 12/16 – OPPOSITE

CONDITIONING for Wednesday 12/16/2020

OPPOSITE

for time:
120 pogo hops
100 (kettlebell) calf raises
80 (kettlebell) high pulls

READ: Healthy Christmas Recipes – CrossFit Factorial
WATCH: Follow today’s workout here

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Tuesday 12/15 – KALADI

CONDITIONING for Tuesday 12/15/2020

KALADI

AMRAP in 3:00
3 pushups
6 burpees
9 squats

Rest 1:00 and repeat for a total of 5 rounds. You can increase the difficulty of this workout by doing 3 HSPU, 6 pogo burpees, 9 goblet squats (or rocket launchers!) Post score to comments.

READ: Sugar 101 – How Harmful is Sugar? – Peter Attia MD
WATCH:

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Monday 12/14 – HYPOTENUSE

CONDITIONING for Monday 12/14/2020

HYPOTENUSE

3 rounds for max reps
1:30 work, :30 rest
deadlift
hang power clean
kneel-to-stand
shoulder-to-shoulder

We’re using a sandbag in the workout, but you can use anything at your disposal. Post reps and object used to comments!

LISTEN: What is a Hangover, Really? – Stuff You Should Know Podcast
WATCH: Follow-along with today’s workout. In this video we’ll run through the skills, the workout, and a cool down stretching sequence.

 

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Sunday 12/13 – Yoga

Yoga for Sunday 12/13/2020 is on our regular Zoom Meeting ID and pass. RSVP via PushPress for access.

We’ll return to YouTube videos beginning next week!

READ: Pickup an accupressure mat for yourself or a loved one, especially if you’re not moving physically as much as you used to.
WATCH: Otherwise here’s a playlist of the STRETCH series we’ve put up

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