Freestyle Connection with Carl Paoli

Pao, Carl, AB, and Ryan! See the group shot here.

Look out for more FCF x Freestyle Connection collaborations sooner than later!

----
WOD for Tasty Tuesday 4/30

GYMNASTICS

play with handstand walking for 10 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/71kg
handstand pushups

Compare to 22JAN2013. Post results to whiteboard/comments!

----
Success Story: Mandy B - PaleoRx

I joined Foundation Crossfit in March of 2011 and started eating paleo right around the same time; in doing so I gained around 20 pounds and have never been happier. If this doesn’t seem like your typical diet success story, it is because it isn’t.

Surprised this isn't all over tumblr!

Read more at the link!

----

#mandyisfamous

Happy Bornday "Amandi"!

----
WOD for Monday 2/18

STRENGTH

establish within 15 minutes:
board press 1RM

CONDITIONING

HBD MANDY!

as many rounds as possible in 24 minutes:
2 cast wall walks
4 hang power cleans
6 front lunges

Use the same barbell load for both the hang power clean and front lunges. Post results to whiteboard.

----

----

FCF Aerobics

Cheryl C, Mandy B, Sheena C

Class coming soon*.

* NOT REALLY

----
WOD

"ISA-GRACE"

for time:
30 snatches, 61/45kg
30 clean & jerks, 61/45kg

compare to 30AUG2012.

If you are 3 months in or less, please do only the snatches - or - only the clean & jerks. Post times to whiteboard.

----

AND 30 muscle-ups.

----

The Cool Kids

Hoepf, C. Haddad, Mandy, John, Billy

At the FCF/CFSLU Field Day.

----
WOD

every minute on the minute for 10 minutes:
2 hang power snatches

then

3 rounds for total reps:

• 1 minute max push jerks, 45/30kg
• 1 minute rest
• 1 minute max burpees
• 1 minute rest
• 1 minute max front lunges, 45/30kg
• 1 minute rest
• 1 minute max chest-to-bar pullups

You may use straps for the hang power snatches. Post total reps to whiteboard.

----


> "The Beauty Queen"

----

Not the handstand pushups we're looking for...

Mandy and Blair

----
WOD

"DIANE"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 15JUN2012 and/or 06OCT2011. Post time to whiteboard.

----
Guardian Krav Maga is on facebook!



----

Pullup/Pushup/Squat

"Amandi", Lyndsay, Lee, Garit, Kristin, Francine

Repeat for 1/3 of an hour.

----
You should've known it was coming!

WOD

"CINDY"

as many rounds as possible for 20 minutes:
5 pullups
10 pushups
15 squats

compare to 13OCT2011, your Foundations Graduation, or AB's PR of 27 Rx. Post score to whiteboard!

----
1. Top 10 Pitfalls to Weight Loss: Don't Make These Common Mistakes - Charles Poliquin
2. Clean Mass Gain: A Case Study - Catalyst Athletics

----