The FCF Running Program

The long-awaited return of Running Program has arrived! Weather has finally improved, and we have revamped the program to provide an effective and high-quality experience for our athletes.

Don't let Barry beat you!

We look to bring the techniques and skills of elite runners to you. Our goal is to enhance speed, reduce effort, prevent injuries, and restore a love of running.

The six-week program is entirely focused on the skill of running, not improving work capacity (that's what CrossFit is for!). We are seeking to improve runners ability to maintain the optimal running position and optimal transition to run. Then we'll train you to do it at faster speeds and for longer distances. Athletes will learn to work with gravity and the other natural forces involved in running - not against them, which is the cause of injury and inefficiency.

Classes will start on June 21, and be held at 7am and 6:30pm on Tuesdays and Thursdays. There will open-invite events on Saturdays to fun runs, either on trails or at the beach.

Cost:

• $120 Foundation CrossFit Members
• Non Members: $285

A couple of notes:

• Like our CrossFit classes, the same lesson will be held at two different times. You only need to attend one class per day.
• You may attend a morning class on one of the days and an evening class on the other.
• You don't have to commit to a class time, however consistency in time and day of attendance is appreciated.
• If you can only do 1 of the classes per week due to scheduling difficulties, a discounted program of $70 is available, although frequency is an important part of the program.

Please contact Adam with any questions, comments or concerns: adam@foundationcrossfit.com

REGISTER HERE for the 7am classes.
REGISTER HERE for the 6:30pm classes.

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WOD

"GRACE"

for time:
30 clean & jerks, 60/45kg

compare to 09MAY2011. Have you become stronger? Faster?

Post results to comments.

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Are We Built To Run Barefoot? - The New York Times

Short answer: Yes, but not anymore.

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The Moment (Some Of) You Have Been Waiting For

The FCF Endurance Program is about to launch!

Planning on joining the Endurance Program? Got a race or event you'd like to train for? Just want to know what its all about? Adam, our certified Endurance coach, will be holding a one-hour kick-off information session this Saturday at 10am, with the first class on October the 5th at 6:30pm.

We'll be discussing exercise techniques, training options, scheduling, pricing, and the lot. Bring your questions and coffee, and stick around for the 11am CrossFit class if you'd like!

Need some events to train for? Here's a few to look into:

10/30 - King County Cyclocross (cross-country bike racing)
11/13 - Winter Pineapple Classic (5k run with obstacles)
11/27 - Seattle Marathon 5k (5k run/walk)
11/28 - Seattle Marathon Full & Half (26.2k run/walk, 13.1k run/walk)
12/19 - 12ks of Christmas (12k run/walk, 5k run/walk)

And we are pumped for the 2011 Seattle Tough Mudder!

Monthly program cost will be $40 and requires the participant to be exercising 3x/week or Unlimited CrossFit. This includes skill training, additional programmed workouts, and will prepare you for any upcoming race you choose!

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WOD

tabata intervals (20 sec work, 10 sec rest x 8 rounds) of:

  pushups

  row

  hill run

  double unders

  strict pullup

The lowest amount in any exercise interval is the score of your exercise. Your workout score is the sum of all exercises, except for the hill run in which you count the total amount of hills ran.