WORKOUT for Saturday 1/1/2021
DB “HAVANA”
AMRAP in 26 minutes:
150 double unders
50 (hand-release) pushups
15 DB power cleans, 2x 20/35/50lbs
Post score to whiteboard!
WATCH:
WHAT. A. YEAR.
We’re thankful to our all of our community both near and far who have helped Foundation Gym continue being a welcoming, inclusive, fun, and swole af family!
January 2021
April 2021
August 2021
December 2021
We’re so happy and excited to see what 2022 brings for all of us, and for all the great things we’re bringing to you!
WORKOUT for December 31st, 2021
“MARCO”
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 29/43/61kg
Post time to whiteboard!
BINGO IS STILL ON!
Maybe you have a chance to hit a blackout like this one?
CONDITIONING for Thursday 12/30/2021
A great example of the “perfectly-vertical kettlebell swing”: the bell is perfectly-inverted, grip is tight to prevent a flip over, arms locked, arms stacked on shoulders, body line tight on flat feet.
WORKOUT for Wednesday 12/29/2021
“NATE”
AMRAP in 20 minutes:
2 muscle-ups
4 HSPU
8 perfectly-vertical kettlebell swings, 24/32kg
Post scores to whiteboard!
WATCH:
CONDITIONING for Tuesday 12/28/2021
READ: I Write About Food For a Living, and These Are the 36 Most Clever Cooking Tips I Learned This Year – BuzzFeed
We have more colors in and available at limited sizes and quantities- grab one (or more) while you can!
WORKOUT for Monday 12/27/2021
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks
or if you’ve done that more than thrice try
BULK “DT”
for time:
60 deadlifts
45 hang power cleans
30 push jerks
Rx = 30/45/70kg. Post time to whiteboard!
READ: There’s a Name For What You’re Feeling- It’s Called Languishing – NY Times
YOGA for Sunday 12/26/2021
WORKOUT for Saturday 12/25/2021
Go for an hour-long walk, a 40-minute brisk/weighted walk, or a 20-minute run
AT-HOME OPTION for Saturday 12/25/2021
Classes only at 9am, 10am, and 11am today. We’re closed tomorrow!
See you Monday.
WORKOUT for Friday 12/24/2021
“OMAR”
for time:
10-20-30 thrusters, 20/29/43kg
15-25-35 bar-facing burpees
This means you’ll start with 10 thrusters + 15 bar-facing burpees then 20 thrusters + 25 bar-facing burpees then finally 30 thrusters + 35 bar-facing burpees. The goal is an all-out sprint from start to finish. Sets as big as you can get but never hitting failure.
Post time to whiteboard!
Holiday Schedule
Thursday 12/23: Normal hours
Friday 12/24: 9am CrossFit, 10am CrossFit, 11am CrossFit
Saturday 12/25: CLOSED
Saturday 1/1: 9am CrossFit, 10am CrossFit, 11am CrossFit, 12pm Skills
SKILLS for Thursday 12/23/2021 is the SQUAT
CONDITIONING for Thursday 12/23/2021
CrossFit Links
