The Setup

THE SETUP from Pao Sanchez on Vimeo.

Don't forget that our current FCF members also get to use Foundation Athletics free of charge for the month of November. Normal visitor rates apply for visitors.

You can also email for an orientation if you want to join us!

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WOD

3 rounds, each for time:
500m row

compare to 29DEC2010. Post best time to comments!

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Winter's coming...

the goods

Any new kinds (or colors) of apparel you want to see from Foundation CrossFit and Foundation Athletics?

• Parkas?
• Short shorts?
• Long sleeves?
• Sweat pants?
• Beanies?

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New merchandise!

Our new summer edition FCF tshirts are in! Get your tri-blend apparel at the gym now!

Enjoy everything you love about the fit, feel and durability of a vintage T-shirt, in a brand new version.

• Tri-Blend (50% Polyester / 25% Cotton / 25% Rayon) construction
• Polyester retains shape and elasticity; Cotton lends both comfort and durability; addition of Rayon makes for a unique texture and drapes against the body for a slimming look
• Durable rib neckband
• Fits slimmer than the Teal, Army and Eggplant run of shirts!
• "BE EPIC" printed in large on the back!

- $20 for coffee tees and tanks

- $20 for athletic blue tees and tanks
- We accept cash, check or we can charge your accounts

Get yours before we're all out again!

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Attention! If your name is:

• Juli F
• Gary E
• Bryan D
• Todd G
• Amy C
• Rebecca S
• Mark G 

You have been selected as winners as part of the PaleoRx registration mini-challenge. (Every 15th registration is a winner!) Your prize: a free summer edition t-shirt or tank top! Thanks for participating in the PaleoRx Challenge, and we look forward to awarding many more mini-challenge winners in the coming weeks!

Shoppers Unite!

Screw Black Friday!

We are pleased to announce that we have hooked up a 10% coupon for all your CrossFit Christmas needs! We have teamed up with TheShoeMart to get you all your favorite shoes and apparel:

• Inov-8 (f-lites like the 195, 220 and 230 are CrossFit favorites)
• Vibram Five Fingers (KSO)
• SKINS compression gear
• Brooks (Green Silence)

Click the picture below to support your gym and you'll get the discount as well!

Get ready to shop... 3-2-1-GO!

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WOD

"FILTHY FIFTIES"

50 reps each for time:

box jump, 24/20"

jumping pullup

kettlebell swing, 16/12kg

walking lunge

knees-to-elbows

push press, 20/15kg

back extension

wall ball, 20/14#

burpees

double unders

compare to 08SEP2010.

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AT HOME WOD

use this tabata timer

for max reps:
bottom-to-bottom tabata squats
rest 1 minute
top-to-top tabata pushups
rest 1
tabata situps

During the rest period of the tabata situps you must hold the hollow body position. Anytime you break/drop out of the position you will owe 10 burpees post workout.

EVERY REP COUNTS! Work the best you can and post results to comments!

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This past weekend was our first 9am Saturday class. Now we have a 9am class Monday through Saturday.

and Paolo made another dope video:

See you this Saturday if we don't get snowed in!