As we move into the new year there will be a few changes to how things are run at FOUNDATION GYM.

1. The blog will be no more. As this was something I was keen on to provide photos, news, and insight alongside the workouts that will no longer be the case. You can find your class programming on PushPress. Consolidation for the win!

2. GYMNASTICS will be archived for the time being. When the athletes demand more, the gym will provide, so please- continue telling the staff what you want to see in your training options.

3. There will be another post for tomorrow if you plan to attend classes.

Lastly, it’s been a pleasure seeing all of you evolve as athletes. It may have not hit you during your orientation, but we believe that if you have a body you are an athlete. It’s something I’ve stood for for a long time, and something I saw the fitness industry fail at largely. The opponent isn’t the other gym down the street- it’s being static. It’s not knowing how capable and how full of potential you are.

If I’ve left you anything I hope it’s that you are capable of more, regardless of your current station in life. I hope you’ve seen the power of doing things well alongside the power of hard (sometimes unwanted) work and dedication can yield.

I hope you know how awesome you are and that you should celebrate that every damn day.

WORKOUT for Champagne Friday 12/30/2022

“ANGIE”
for time:
100 pullups
100 pushups
100 situps
100 squats

or

“BARBARA”
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
3:00 rest

or

“CINDY”
as many rounds and reps as possible in 20:00
5 pullups
10 pushups
15 squats

Post results to whiteboard

ENGINE for Fri 12/30

AMRAP in 20:00
400m run
:30 handstand
500m row
:30 plank
1km bike
:30 hang
~200 single unders
:30 support

BODYBUILDING for Fri 12/30

In any order:

a.) max DB bench press in 5:00 then 300 banded pull aparts

b.) 3×20 RDL
3×20 Sumo RDL
3×20 Dimel deadlift

c.) 3+ rounds
12 Viper presses, heavy
barbell bicep 21’s (full range, bottom range, top range)

GYMNASTICS for Fri 12/30

Time to test what you’ve learned and set you up for future success

Build your own 40-minute EMOM
a. lower/legs/squat
b. midline (static)
c. upper/shoulders/press
d. midline (dynamic)
e. high-level skill

… and that’s it.

WORKOUT for Working Womxn’s Wednesday 12/28/2022

“12 Days of CrossFit”
in cumulative song format, for time:
100m run/150m row
2x 25′ bear crawl
:03 handstand
4 DB clean & jerks, 2×20/35/50lbs
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 12/16/24kg
8 toes-to-bar
9 (ring) dips
10 squat thrusts/burpees
11 pullups
12 rocking pistols

or make up a 40-minute EMOM rotating through 4-5 stations! Post time to whiteboard!

ENGINE for Wed 12/28

for time:
50 calorie row
30 push press
50 burpee over rower
30 thruster
50 calorie bike
30 power clean

Rx = 30/50/70kg. Post time to whiteboard.

BODYBUILDING for Wed 12/28

3-4 rounds
8 one-arm DB chest fly/side
8 one-arm DB lat pullover/side

2-3 rounds
12 one-arm row/side
12 one-arm rear delt fly/side

1-2 rounds
15 drag curl negatives (or KB towel curls)
15 JM press

CrossFit and GT for 9/10/11am only!

WORKOUT for Monday 12/26/2022

“APOLLO”
every 7 minutes for 21 minutes:
20 DB bent-over row, 2×20/35/50lbs
30 DB step-ups, 12/20/24
400m run (or equivalent)

Rest the remainder of the interval before going again. Post attendance to whiteboard!

CONDITIONING for Mon 12/26

Some funky weather we’re having, huh? Just in case we can’t run classes again we’ll share some options below, but definitely check out YouTube for tons of “Follow-Along” videos for workouts, stretching, rolling out, and more.

SKILLS for Saturday 12/24/2022 is the CLEAN

WORKOUT for Sat 12/24

AMRAP in 20:00
5 wall walks
200m farmer’s carry

then maybe a lift!

CONDITIONING for Sat 12/24

CORE for Sat 12/24

MOBILITY for Sat 12/24