Friday, June 21, 2013

Growth: A Farewell Party Tonight

Our days are coming to an end here at Foundation CrossFit v3.0. We (well, really all of you) have been kicking serious ass here for four years.


Our new location is still on The Hill. It is pretty close to our current location. (If you weren't given the tour yet) It might be on the same block. It might even be the first entrance south of our current entrance.


While we aren't moving far, we have many things to celebrate and commemorate. So come sweat with us and have a drink (there will be a keg or two) post-workout.


The last workout* at FCF will be Friday at 6:30pm. COME POUR ONE OUT FOR FCF!


* Please note that this is not actually the last workout held at FCF. We will be moving equipment over starting the end of next week, and these are the last few days we know the gym will look as it does now...




WOD for Summer Solstice Friday 6/21


3 rounds for max total reps:
  • wall ball, 20/14 @ 10/9'
  • SDHP, 35/25kg
  • box jump, 20/18"
  • push press, 35/25kg
  • row (calories)
1 minute stations, with a 1 minute rest to end each round.

from "This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are: Wall-ball - 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) Box Jump - 20" box (Reps) Push-press 75 pounds (Reps) Row (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point."

Compare to 08DEC2012. Post total score to whiteboard/comments/Cody.


Episode 67 of Barbell Shrugged featuring CJ Martin:


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