DAYTIME STRENGTH!

Adi R

DAYTIME STRENGTH PROGRAM BEGINS JAN 2

Zeb will emerge from his lair while the sun is out to make you daytime folks strong as sh!t.

BCS & Cheryl C

Details:

• Classes on Monday, Wednesday, and Friday 9am-10:30am
• This is in conjunction with the evening program (Wednesdays/Fridays at 7:30pm-9pm, Sunday 11am).
• You must RSVP for your classes.
• Please respect the class times you signed up for (AM vs PM)
• Must be on a 3x/week membership at minimum. UNLIMITED if you want to take additional CrossFit classes on top of that.
• Cost: $50 every month - includes an individual program designed by our qualified staff.
• The program accepts new participants at the start of each month.

Mario H

If interested, email info@foundationcrossfit.com.

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Snatchtastic

The World Championship ISABEL Off: Josh Everett vs Dave Lipson

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WOD

"ISABEL"
for time:
30 snatches, 60/44kg

The weight must start on the floor and you can land anywhere between power and squat positions.

Adi warming up

Why do we have you stomp the ground (wearing lifting shoes or Chucks) when you do some of these heavy deals like snatches?

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Halloween Party/Costumed WOD on Friday the 29th at 7:30pm? WHAT SAY YOU?!

(It's only happening if people say something! Sign up on the appropriate whiteboard in the gym.)

What's wrong Adi?

NOTHING! It's the intensity we keep asking for!

(And he's probably one of the nicest, most soft-spoken people in here)

Our programming has been in the 10-minute time domain. We're looking for hard sprints. No need to hold back- we want ALL OUT EFFORTS until you're finished. Let's push it and see what we can accomplish.

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WOD

The 40/40

for time:

40 handstand pushups

40 front squats, 71/48kg

This was workout #2 at the Washington Sectionals this year. No use of the racks are permitted- the barbell will be picked up off the ground.

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SoCal Strength & Conditioning (CrossFit Balboa) discusses what to look for in proper running form.