Our Foundations On-Ramp Program begins April 6 - Click for more info! Free Community Class this Saturday, April 1 at 12pm.
WORKOUT for Monday 1/17/2022
EMOM for 10 minutes: 2 power clean + 3 front squats then
AMRAP in 7 minutes:
7 shoulder-to-overhead, 30/50/70kg
14 pistols
Use a s2o load that allows you to finish the set in no less than 2 sets.
Compare to 1/17/2017. Post total reps completed to whiteboard!
WATCH: Try out these single-leg squat (“pistol”) progressions
Join us for YOGA at 10am on Zoom after you RSVP via PushPress for meeting room info!
CONDITIONING for Sunday 1/16/22
Maskrugstemmen at a Foundation Holiday Party
TURN IN YOUR BINGO SHEETS TO THE OFFICE!
WORKOUT for Saturday 1/15/2021
4-8-12-16-20-etc in 20:00:
HSPU/HRPU
power cleans, 25/40/60kg
front lunges/leg
Post score to whiteboard!
Partners must alternate sets. A does 4 hspu, B does 4 cleans, A does 4 lunges/side, B does 8 HSPU, A does 8 cleans, B does 8 lunges/side, etc.
READ: No Major Changes for 2022 CrossFit Games Season Despite DC Firing – MCU
WORKOUT for Friday 1/14/2022
every :90 do 8 back squats AHAP, for 9:00 (6 sets) then
“CGO 21.1”
for time/15:00 cap
1-3-6-9-15-21 wall walks
10-30-60-90-150-210 double unders
Compare to 8/6/2021, 3/12&13/2021 . Post total completed reps to whiteboard.
READ: How Olympic Weightlifting Changed My Career and Life – Paul Stroup on Medium
SKILLS for Thursday 1/13/2022 is SHOULDER-TO-OVERHEAD (presses and jerks)
CONDITIONING for Thursday 1/13/2022
Who misses this obscure HSPU standard?
WORKOUT for Wednesday 1/12/2021
“Kinda CGO 17.4”
AMRAP in 15 minutes:
55 deadlifts, 53/72/104kg
55 wall ball, 10/14/20lbs
55 calorie row
55 HSPU
If a retest, do 13 minutes and proper weights. Compare to 2/27/2021, 3/17/2017, and 1/17/2017. Post score to whiteboard!
READ: This Breakfast Skillet is a Tasty Way to Start the Day, and It’s Whole30-Friendly – The Seattle Times
SKILLS for Tuesday 1/11/2022 is the SQUAT
CONDITIONING for Tuesday 1/11/2022
READ: 5 Benefits of Hook Grip – BarBend
WORKOUT for Monday 1/10/2022
3:00-2:00-1:00 for max total reps:
double unders
ground-to-overhead, 20/35/44kg
Post score (total du/total g2o) to whiteboard!
WATCH:
