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Friday 9/17

“The answer is always coffee and squats”

Cardio equivalents for modifying workouts: a 400m run is equal to a 500m row, a 1000m bike, a 500m ski, 40 double unders if you can do small sets, 70-100 if you are good with double unders, essentially moving for approximately 2 minutes.

WORKOUT for Friday 9/17/2021

“Pyramid Double HELEN”

for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups

Post time to whiteboard.

WATCH: Could you beat the 2010 athletes where this workout was introduced? How far has fitness come since then?

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Join Our Team!

Every September when the weather starts to change and people get back into the groove of the autumn grind  we inevitably see an increase in gym attendance and interest. It’s incredible!

We want to continue providing the best coaching and service we can for the increased traffic we’ve been experiencing so we’re looking to add to our fantastic team of people. Do you like helping others? Enjoy teaching people? Want to share the amazing journey of ‘increased work capacity’ that you’ve experienced yourself?

Interested? Email us: info[at]foundationcrossfit[dot]com!

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Wednesday 9/15

WORKOUT for Wednesday 9/15/2021

wall walks, KOT split squats, calf raises, tibialis raises

6 sets of 3 FRONT SQUATS, as heavy as possible

21-15-9 reps for time:
push press
pistols, R
hang clean
pistols, L

Post times to whiteboard.

WATCH: NAIM, one of the greatest weightlifters who ever lived

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Monday 9/13

WORKOUT for Monday 9/13/2021

wall walks, inverted tucks, inverted pikes, inverted hangs, german hangs, skin-the-cats

“500-50-500”

for time:
500m row/400m run
50 pogo burpees
50 altering dumbbell snatch, 35/50lbs
50’ overhead walking lunge, 35/50lbs
50 dumbbell hang clean & jerk (5/5), 35/50lbs
50 pogo burpees
500m row/400m run

Post times to whiteboard!

READ: Whoop’s New Fitness Tracker Has Two Features Even Apple Watch Can’t Beat – Tom’s Guide

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Sunday 9/12

Join us for YOGA at 10am on Zoom!

RSVP via PushPress for meeting room info.

CONDITIONING for Sunday 9/12/2021

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Saturday 9/11

WORKOUT for Saturday 9/11/2021

Within 30 minutes complete:
400m lunge for time*
In remaining time BENCH to a heavy 3

Post time (*and steps) and bench weight to whiteboard!

WATCH:

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Friday 9/10

Control of your spine is of paramount importance in exercise.

Not only do we want you to know when to keep it locked and aligned, but you should have control of each segment of your spine as well.

The hip extension is a hinge, the back extension is a bend, and the hip/back extension is both- articulating at each part of your spine on the way and on the way down.

WORKOUT for Friday 9/10/2021

hip extensions (or holds), strict dips, bicep openers

6 sets of a snatch + OHS, building in weight

AMRAP in 7:00
12 pistols
8 c2b pullups
4 power snatch, 43/61kg

Rest 3:00 then repeat.

Post both AMRAP scores to whiteboard!

READ: Learn how CrossFit Champion Tia-Clair Toomey-Orr Stretches for Squat Training – BarBend

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Thursday 9/9

Throwback Thursday: we did media for CrossFit.com back in the day. Here’s a workout video filmed at FCF 3.0 (which is now our neighbor Little Dog Garden)

SKILLS class is THE DEADLIFT

CONDITIONING for Thursday 9/9/2021

MOBILITY:

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