RSVP System!

Thanks to our FCF Geek Squad, we will soon be implementing a new RSVP system to display class sizes. While we have not made this a requirement in the past, it will help all of us if everyone uses it. You can sign up for classes up to 7 days in advance, and will help us prepare for all of you hungry athletes! We will explain how to use this next time you're in class, or shoot us a note at info@foundationcrossfit.com.

Class rsvp closes 15 minutes prior to the start of class. (Please keep in mind that Monday, September 6th is closed for the Labor Day Holiday. We will run Monday's schedule on Tuesday.)

This will only be effective if all of our athletes use the system, so please do so! 

Click to see!

Please bookmark http://rsvp.foundationcrossfit.com and use it to schedule your week of classes! Thanks to Herman for the smarts!

(We made him wear these glasses post-WOD)

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WOD

for time:

row 2k

compare to 13MAY2010.

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When rolling your muscles, find a knotty area and hold it there until the pain/discomfort dissipates. Usually this takes 40 seconds of more, or 10 deep breaths. The first muscle response will be to contract and protect from damage. Eventually you'll feel the knot start to relax, and this is where you will get the most benefit. Use a roller for stretching before workouts, a lacrosse ball to get in deeper after workouts.

Please roll your calves. They will thank you!