AMANDA

David Q

In an ideal start position the bar should be somewhere over the area between the ball and the middle of the foot, hamstrings tensioned, back flat (lats on!), and eyes forward.

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WOD for Champagne Friday 7/5

"AMANDA"

9-7-5 reps for time:
muscle-up
squat snatch, 61/45kg

Watch Matt Chan at the link. Compare to 10MAY2012. Post time to whiteboard/comments/Cody.
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The Saturday workout for both gyms will be Hope For Cures, just like the majority of the CrossFit community.

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Do It For the Kids!

http://hope.crossfit.com/

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WOD for Champagne Friday 6/28

"HOPE FOR CURES"

3 rounds for max total reps:
- burpees
- power snatch, 35/25kg
- box jump, 24/20"
- thruster, 35/25kg
- chest-to-bar pullups

(Same format at FGB: Spend 1 minute at each station for max repetitions. Rest for 1 minute after 5 exercises. Repeat for three rounds)

On July 6th, we'll do it again alongside the CrossFit community worldwide!

Post score to whiteboard/comments/Cody.

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CrossFit For Hope

This Saturday at Noon is the big day!

A lot of CrossFit affiliates are participating in this special WOD. We're all trying to raise awareness for St. Jude Children's Research Hospital through what we do best. CrossFit HQ set at goal for 1.7 million (currently at $817, 520- projected to hit $1,211,320) which is one day's operating cost for St. Jude.

In preparation for this event we will run a very limited schedule for Foundation CrossFit (Capitol Hill) with a single class at 9am. We will run a normal schedule for Foundation Athletics (SLU) and will start the workout at 12:15pm.

You can still register to raise money yourself. We will run this workout for everyone to join. Tell your family, tell your friends. We will have a milk jar set for cash donations, otherwise

Our facebook event is here. If you can't make ours, make it to some other affiliate's workout.



Work out for a cause!

-- DONATE HERE --

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WOD

"EVA"

5 rounds for time:
800m run
30 kettlebell swings, 32/24kg
30 pullups

As always, kettlebell swings are perfectly vertical. Post time to whiteboard!

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Guardian Krav Maga Pre-Sale Info - Foundation Athletics

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CrossFit For Hope 6/9

CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

We will run "CrossFit for Hope" on Saturday, June 9th 12pm @ Foundation Athletics. We will gather athletes from both FCF and FA to team together to help the fight. Contributions can be performance-based pledges or donations for participants and affiliates. We'll keep track of the athlete performances and donations for each individual.

Register here: http://hope.crossfit.com/ and choose "Foundation CrossFit" as your Affiliate. Bring your friends, bring your family, and work out for a cause!

For more information, visit the website http://hope.crossfit.com/ for more info or contact one of the trainers!

All FCF and FA Athletes are invited to participate!

“HOPE”

3 rounds for total max reps:

• 60 sec burpees
• 60 sec power snatch, 35/25kg
• 60 sec box jump, 24/20"
• 60 sec thrustser, 35/25kg
• 60 sec chest-to-bar pullup
• 60 sec rest

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.

You ready to help?

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WOD

"HELEN"

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to 07FEB2012. KBS are perfectly vertical. Post time to whiteboard!

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The Eat Better to Live Better Nutrition Challenge begins today!

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