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Approximately 6 years ago we had to close down our 2nd facility CROSSFIT SLU after the property was purchased. The warehouse on Fairview between Thomas & Harrison was demolished so everyone came to FOUNDATION on 12th. Congrats to those who just celebrated their 6th year at FOUNDATION!

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Join us at 10am for YOGA for recovery and flexibility practice at 10am.

RSVP via PushPress for the Zoom meeting info

HIGH INTENSITY INTERVAL TRAINING for Sunday 5/2/2021

Join us for our regular Sunday double header: HIIT (video below) at 9am and then join us on Zoom for Yoga with IVAN.MVMT at 10am!

RSVP via PushPress for meeting info.

HIGH INTENSITY INTERVAL TRAINING for Sunday 4/25/2021

Join us after the 9am premiere of HIIT for yoga with IVAN.MVMT at 10am on Zoom. RSVP via PushPress for meeting info.

HIGH INTENSITY INTERVAL TRAINING for Sunday 4/18/2021

HIGH INTENSITY INTERVAL TRAINING for Sunday 4/11/2021

then join us immediately after at 10am for YOGA with IVAN.MVMT on Zoom. RSVP via PushPress for meeting room info.

Today you have an opportunity to test a heavy overhead -OR- front squat, depending on your abilities.

IN-GYM WORKOUT for Saturday 4/3/2021

Warmup

EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees

Workout

AMRAP in 20:00
4 (strict) pullups
8 elevated-feet pushups, 12/20/24″
12 med ball cleans, 10/20/30lbs

Rest 2 minutes then take 8 minutes to establish a heavy 3RM OHS/FS

Post workout score to whiteboard. Lifting numbers go into your journals!

High Intensity Interval Training for Saturday 4/3/2021

HIIT will be moving to Sundays beginning next week (4/11)

HIIT for Saturday 3/13/2021

IN-GYM WORKOUT for Saturday 3/13/2021

#21point1

for time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min. Post results to comments/whiteboard!

Strategies:

So many options in the gym and they’re all only $3!

IN-GYM WORKOUT for Saturday 3/6/2021

for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)
1-2-1 pullups

Pullup Ladder: EMOMx5 do 1-2-1 reps then the BURGENER WARMUP. 3-5 trainer-led reps with a barbell.

then deadlifts then

Every 3:00 for 30:00
12 calorie row
5 pullups
10 pushups
15 squats
25 plate hops or double unders

Adjust numbers as needed to complete the round within the 3:00 with some time to rest.

HIIT for Saturday 3/6/2021

IN-GYM TRAINING for Saturday 2/27/2021

Every 2:00 x 3 sets do 1-2-3-2-1 pullups

Deadlifts w/ Z-presses

(CGO 17.4)
AMRAP in 13:00
55 deadlifts
55 med ball cleans, 10/14/20lbs
55 calorie row
55 HR/HSPU

Post time to journal!

HIGH INTENSITY INTERVAL TRAINING for Saturday 2/27

READ: The Truth About Hydration – Should You Drink Eight Glasses of Water a Day? – The Guardian
WATCH:

High Intensity Interval Training for Saturday 2/20/2021

Premiering at 10am PST

READ: How to Choose the Best Cloth Face Masks for You – Wirecutter

CONDITIONING for Saturday 2/13/2021