Yoga continues for free in August!

Adrianne and Jake

Remember, we will continue to offer yoga classes for free this month. This will become an add-on program at the cost of $50/month for Unlimited Yoga. For those who wish to drop in on select classes, the drop in pricing will be $20/class for non-FCF/SLU athletes, and $10/class for FCF/SLU athletes. We believe this strikes a good balance for a complementary mobility/flexibility program for less than half the cost of attending a yoga studio.

This week's yoga schedule for FCF:

• 10am Monday with Adrianne
• 2pm Tuesday with Adrianne
• 2pm & 6:30pm Thursday with Gaylin

Since we are still testing out the schedule, let us know what days & times you'd like to see!

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WOD for Monday 8/19 (It's volume week!)

STRENGTH

Backsquat 3x5

then

CONDITIONING

every minute on the minute for 15 minutes:
1 power clean
3 split jerks

Post jerk load to whiteboard/Cody.

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Coming Soon: the Competitor's Class

We will soon run a "Competitor's Class" every Saturday at 12pm at CrossFit SLU. This class will be open to members of both FCF and SLU.

Open to everyone, the purpose of this class is to learn how to "game" your workouts, feel what it's like to have a personal judge/ rep counter, and develop the capacity to train at a competitive CrossFit level. Plus the more I can pit Team Foundation CrossFit vs Team CrossFit SLU, the better!

This class will be challenging, but not impossible. More and more of the "competitive exercise" events have categories for Firebreathers, Scaled, Masters, and Team. We'll cover each of these, depending on the needs of those in attendance. This will also allow us a time to work on goats weaknesses that creep up on you.

It will be helpful to have your journal and PRs on hand to help develop a better game plan. Contact Andrew for more info.

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WOD

every minute on the minute for 12 minutes:
2 power cleans

then

for time:
30 shoulder-to-overhead, 80/50kg

Every time the bar is put on the ground, perform 30 box jumps at 24/20". Post results to whiteboard!

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Dominic Lacasse - Standing on a Human Flag (via Colin B)



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