TOTALED.

Backsquat

Shoulder Press

Deadlift

Amazing day at an amazing gym. Plenty of PR's by the Foundation CF conglomerate, consisting of Andrew B., Mike S. and Max. Great grinds, good times. We should be hosting a CFT sometime early next year and y'all better be there.

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This weekend is the FIRST GROUP INTENSIVE CLASS. It'll be on Olympic Lifting and how to become more proficient in the clean & jerk and the snatch. Speak to Andrew for more details.

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Anyone up for a Winter Solstice Party at the gym? We'll do a gift exchange or White Elephant or something. Obligatory WOD? No WOD and everyone wears an ugly sweater? What should we do? Gather ideas and share!

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What has CrossFit done for you so far? Have you become stronger? Better conditioned? Do you control your body better? What about objects? Are you learning and trying new things?

Weekend Challenge!

Foundation CrossFit: John's 400lbs deadlift from ABueno on Vimeo.

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WOD

tabata burpees
(chest & thighs on floor to full body extension in the air)

Cool Down

400m walk

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Lynnwood CrossFit's Client Revenge Day: Jesse and D get worked!

CrossFit Total this Sunday

Ashley

Brady

John

from Jesse & crew, Local's Gym:

Attention attention!!

This Sunday at 9:00am is the CrossFit Total that we’re hosting! What a "Total" is is the combination of your best 1 rep Squat weight, Military Press weight and Deadlift weight. Adding those together creates a "Total".

You have two options: 1) come watch and cheer people on from other gyms, meet people and have some fun for a few hours or 2) compete yourself and cause shock and awe in all those witnessing your lifts

Andrew

Linda

Adrian

Weigh in starts at 9am, lifting to follow at 10am.

For those interested in going (please let me know!), we'll be meeting at our gym @ 8:30am, leaving promptly by 8:40am.

Hahaha

Here's the official CrossFit Total PDF
[right-click and "save as"]