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
In the new year would you like to do any one-off skills classes for higher-level movement elements?
We’ve done it in the past (Foundation Institute of Training and Technique) and are curious if there’s a want for more. Subjects include high bar skills, still ring skills, kipping pullups, kipping muscle-ups, barbell high-cycling, parkour basics, flexibility basics, handbalancing 101, handbalancing 201, tumbling 101, tumbling 201 (including standing back tucks), and more.
WORKOUT for Wednesday 12/22/2021
“JACK”
AMRAP in 20 minutes:
10 push press, 52kg
10 perfectly-vertical kettlebell swings, 16/24kg
10 box jumps, 20/24
Immediately followed by a surprise!
Post results to whiteboard!
READ: Doughnuts: The Fried Treat That Conquered the Modern World – BBC
SKILLS for Tuesday 12/21/2021 is the CLEAN
CONDITIONING for Tuesday 12/21/2021
LISTEN: 2021’s Biggest Strength Stories – BarBend Podcast
New swag is in:
These are just a sample of a number of colors and styles we have available!
You can purchase these new shirts (as well as our retro styles with a discount!) by inquiring with us at info@foundationgym.us. We only have a limited stock at this time, so send us an email with your preferred style, size, and color and we will do our best to accommodate you. $25/shirt!
WORKOUT for Monday 12/20/2021
4-5 rounds
70 (unbroken) double unders
7 overhead squats, 45/70kg
3:00 rest
Each round is for time. Post slowest round to whiteboard.
WATCH:
YOGA for Sunday 12/19/2021
TEAM WORKOUT for Saturday 12/18/2021
You Go, I Go AMRAP in 20:00
15/20 calorie row
7/10 push jerks, 30/50kg
Max back squats, 50/74kg
Score is total back squats. At the call of “TIME” finish out with 400 crunches (cumulative) for time!
READ: The History of the Metal Box That’s Wrecking the Supply Chain – Vox
