as many reps as possible in 12 minutes:
150 wall ball, 20/14# @ 10/9'
90 double unders
30 muscle-ups
compare to 21MAR2013. Post results to whiteboard/comments/Cody.
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Extracurricular Cardio 5/29
RUN
6 x 400m for max speed/distance. 2 minute recoveries.
ROW
6 x 500m for max speed/distance. 2 minute recoveries. Set drag between 120-140. Remain consistent and try to best the previous distance traveled with each attempt.
BIKE/AIRDYNE
6 x 2min for max distance/watts on each interval. 1 min recoveries. Remain consistent and try to best the previous distance traveled with each attempt.
Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.
Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
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