Dips should be deep! Getting the armpits as close as possible to the thumbs is one of the better ways to ensure a full, healthy range of motion. Not only do you get stronger in those positions, you’ll develop better mobility in the anterior shoulder.

IN-GYM WORKOUT for Saturday 5/8/2021


Multiple tabata efforts (20 seconds of work, 10 seconds of rest, repeated 8 times, resting no more than a minute between efforts.


As many reps as possible in 15 minutes:
12 alternating step-ups
12 toes-to-bar
30 double unders


Every 3 minutes on the minute for 5 sets do 5 back squats

Post rounds to whiteboard!


The width for a power jerk or push jerk should reflect a squat stance, or something shoulder-width between the heels.

IN-GYM WORKOUT for Friday 5/7/2021


Multiple tabatas efforts (20 seconds of work, 10 seconds of rest, repeated 8 times) resting no more than 1 minute between.


50 jerks for time. Every break do 10 step-downs or pistols. Rx = 70-75% of 1RM, then

As many rounds as possible in 20 minutes:
Max hang from bar/rings
Max handstand
500m row

Post rounds completed to whiteboard.

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In the receiving position of a power jerk or push jerk you should find yourself as vertical as possible with the knees driving forward and out.

As usual, the barbell should be balanced over the shoulder blades and ankles.

CONDITIONING for Thursday 5/6/2021


AMRAP in 12:00
12 DB snatches
12 situps
12 deficit step-downs

For both the snatches and step-downs do 6 on each side to break up the 12 reps rather than alternating reps. Post score to comments!

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The moment of regret

In bell ball no ring means no rep! Time your shots accordingly.


Not only did we start Cycling Club on Tuesdays, we’re starting a late-afternoon/early-evening CompEx on Thursdays! This week you’ll work on some single-leg strength and seated presses. Tons of fun in 90 minutes.

More options during the week for your fitness are here and will continue as we move forward through the pandemic. RSVP via PushPress now!

IN-GYM WORKOUT for Wednesday 5/5/2021


The coach will lead you through THREE tabata efforts (20 seconds of work, 10 seconds of rest, for 8 rounds), resting no more than a minute between efforts.


5 rounds for time:
15 calories
10 DB step-overs, 2×20/35/50lbs

Rest 5:00 then

5 rounds for time:
15 calories
15 wall/slam/bell ball

Post times to whiteboard.


The nordic curl is an exercise for the posterior chain of muscles including the hamstrings, glutes, and lower back. Strengthening this chain can prevent and reduce back and knee issues on top of all the other fitness benefits.

Before attempting a proper nordic where your legs are on a flat surface it would be good to try 2-3 sets of 15-20+ hip extensions on the GHD to see how much strength and stamina your backside possesses. If hip extensions are too easy try some hip ext+GHRs or single-leg hip extensions with the same amount of work.

Single-leg movements are arguably more important to activities of daily life since you move more in those patterns (lunge, step-up, RDL, good morning, cycling!) than you do anything two-legged and symmetrical (back/front/overhead squat, thruster, etc)

CONDITIONING for Tuesday 5/4/2021


As many reps as possible in 7:00
9 handstand/hand-release pushups
9 (DB) power cleans

3:00 rest, then

As many reps as possible in 7:00
15 dips
15 (DB) hang power cleans

3:00 rest, then

As many reps as possible in 7:00
21 pushups
21 (DB) deadlifts

Choose exercise variations that allow you to continue to move as it should be a grind. Post results to comments!

FOUNDATION CYCLERS meet tonight! The group will continue to meet Tuesday, Thursday, and Saturday for some bicycle fitness.


Hey Foundation Fam,

This Tuesday 5/4 marks the start of the second official season of a road cycling group we piloted last year. Foundation Cycling embodies many of the things you love about FOUNDATION Gym.

The group is made up of a diverse & inclusive body of individuals from all levels of experience & includes both Foundation & non-Foundation members. It’s free to join & doesn’t affect your Foundation class counts!

Similar to your Foundation classes the ride season is thoughtfully programmed to advance your cycling health & overall athleticism. It runs every Tuesday, Thursday, Saturday from May 4th to August 21st with increasing goals & objectives (think of it as a 3-month Endurance cycle). Our Tuesday/Thursday rides are shorter & flatter, our Saturday rides are longer typically with a break for lunch. Just like Foundation classes though, regardless of programming we meet you where you are in your stage of fitness.

On that note, just like modified versions of “Rx” in class if your endurance isn’t quite ready for high mileage come out anyway. Speak to the group & you’ll get modified mileage suggestions. The routes are always pre-planned & mapped. Make it your own & join at the start, halfway through, or at the end- we’re just happy to see you!

This isn’t a pay to play group so don’t worry if you have the latest & greatest bike. There will also be people with single speeds & thicker tires. You’ll find camaraderie with someone that’s in your same lane & that’s what it’s all about!

How to get involved:

Contact coach Ron on Instagram: @rhook3386
Join our Strava club: Foundation Cyclers
Just Show up: Starting 5/4 & every Tuesday & Thursday after we meet at the gym at 6pm. (1415 12th Ave).

We’d love to have you!


Amplitude (the maximum extent of a vibration or oscillation, measured from the position of equilibrium) in the kip can determine the power of the movement for a toes-to-bar, pullup, or muscle-up.

The position of equilibrium would be the upright. Notice how far the chest moves forward while maintaining a global arch? Shapes like the one above are what we should be shooting for in training. Simply arching the lower back and pulling the heels up as high as possible get the job done, but don’t last in the long run.

IN-GYM WORKOUT for Monday 5/3/2021


three tabata efforts (:20 of work, :10 of rest, repeated for 8 rounds) for three different exercises, resting no more than a minute between each effort.


every minute on the minute for 7 minutes: deadlift + clean + jerk.

One of the exercises need to be doubled up: can do 2 deadlifts + clean + jerk, or deadlift + 2 cleans + jerk, or deadlift + clean + 2 jerks. You should choose the version of the complex that allows you to sharpen your technique where it’s needed, or choose the lifts you have most fun with.


7 rounds for time:
35 (unbroken) double unders
7 back squats, 40/65/90kg

Coach will determine a time cap if necessary. Post times to whiteboard!

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