DAYTIME STRENGTH!

Adi R

DAYTIME STRENGTH PROGRAM BEGINS JAN 2

Zeb will emerge from his lair while the sun is out to make you daytime folks strong as sh!t.

BCS & Cheryl C

Details:

• Classes on Monday, Wednesday, and Friday 9am-10:30am
• This is in conjunction with the evening program (Wednesdays/Fridays at 7:30pm-9pm, Sunday 11am).
• You must RSVP for your classes.
• Please respect the class times you signed up for (AM vs PM)
• Must be on a 3x/week membership at minimum. UNLIMITED if you want to take additional CrossFit classes on top of that.
• Cost: $50 every month - includes an individual program designed by our qualified staff.
• The program accepts new participants at the start of each month.

Mario H

If interested, email info@foundationcrossfit.com.

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New Strength Program!

New strength program coming! Our strength team (Zeb, Blair, Myself) will prescribe you your own individualized program of 20 workouts over the course of about six weeks. You may decide to continue for as long as you wish. The option's all yours.

It will be held Wednesdays 7:30pm, Fridays 7:30pm, and Sundays 11am starting July 25th. It will replace the last CrossFit class on our calendar. It's a $50 add-on to your current membership (3x/week or Unlimited preferred) to barbell it up.

Email us your interest and we'll get you set up.

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WOD

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

compare to 22APR2011.

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Hey Foundations Athletes: Graduation is tomorrow!

Read this: The End is Near

Make-up classes will be held this Saturday and next Tuesday at 7am, 12pm and 7:30pm. You do not need to RSVP, so just show up!

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The Upcoming STRENGTH Program

Running along side Adam's ENDURANCE Program, I (Andrew) will be running a STRENGTH program for those interested in improving your ability on the other end of the spectrum.

lifting heavy things

This program will be based off of three days of relatively heavy lifting along with supplemental exercises and, of course, conditioning days.

knuckle draggers

Our mandatory meeting times will be Tuesday and Thursday at 6:30pm and Saturday at 10am. The program begins on Tuesday the October 5th at 6:30pm.

This will be a two-month program and will be limited to the first 12 people who sign up. Ask me directly for more details. There is a $40 membership "Strength add-on" per month and you must be at the Unlimited classes tier (because you will be in here 4-6x/week!).

BABS

We will continue these programs and open them up to newer interested individuals. Those who wish to keep on going within their personal programs may do so.

Logo?

ps
There are 7 spots left.

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WOD

find your 5 rep-max of a sumo deadlift

Bex the beast

Do you feel a difference with using a wider stance and more narrow grip? How about mixing your grip? How about "corkscrewing" your feet into the ground?