http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-03-23 20:54:112020-03-23 23:30:58Tuesday: Fitness at Home
A 10k trail SPARTAN RACE is coming to Washington in April. Our very own Miles wants to head a team.
(I’ll be programming training into classes regardless)
CrossFit WOD for President’s Day Monday 2/17
5 rounds for time: 30 wall ball, 20/14/8lbs to 10/9/9′ 10 deadlifts, 114/70/45kg
Share time to whiteboard. Post-workout should be the classic chair stretch (or banded chair stretch) for 1:00/side at minimum, then grab a foam roller for the specific lower back rock & roll for 3:00+.
On Tuesdays through the remainder of the year we will continue working on our strict muscle-up development. For some athletes strength will be tested. For other it will be flexibility or technique, the order of operations. For those with proper strict ring muscle-ups it’ll be EMOMs to develop your capacity for volume.
CrossFit WOD for Tuesday 11/19
for time: 200 double unders 100 wall ball, 20/14lbs to 10/9′ 50 clean & jerks, 50/35kg 25 burpee toes-to-bar