Tuesday 7.5.16

Essentials: A. 5 Sets Long Jumps x 10 reps On the 2min Or ADAPT B. 6 Sets Weighted Plank Hold x 60sec On the 2min Marks C. For Time: Man Makers x 5 reps Push Press x 50 reps Row x 1000 meters Fitness: A. 5 Sets Touch and Go Power Snatch x 5 reps […]

Monday 7.4.16

We will have one class time at 9 a.m. on Monday, July 4. There will be no Foundations or CrossFit Teens. The WOD will be dedicated to our Freedom

Saturday 7.2.16

We will have one class time at 9 a.m. on Monday, July 4. There will be no Foundations or CrossFit Teens. Essentials: A. Teams of 2 people 5 Rounds AMRAP 2min Wall Balls AMRAP 2min Incline Push Ups Rest 1min Fitness: A. Teams of 2 People 5 Rounds AMRAP 2min Wall Balls 20/14 AMRAP 2min […]

Friday 7.1.16

We will have one class time at 9 a.m. on Monday, July 4. There will be no Foundations or CrossFit Teens. Essentials: A. 10min Every 50sec Push Press x 1 *Increase load each rep *From Rack* B. 4 Sets Sumo Deadlift High Pull x 10 reps On the 3min Or ADAPT C. 3 Sets Run […]

Thursday 6.30.16

Essentials: A. Mobility Bound Angle x 2min Frog x 2min Seated Forward Fold x 2min Pigeon Right x 2min Pigeon Left x 2min Foam Roll Lats x 2min per side B. 5 Sets 3 Position Squat Jumps (Wide Stance+Normal+Close Stance) x 5 Cycles On the 2min Marks Or ADAPT C. 4 Rounds Each For Time […]

Wednesday 6.29.16

Essentials: A. Every 40sec For 10min (15 sets) Jumping Dumbbell Deadlift x 3 reps or ADAPT B. 10min EMOM ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat EVEN: Front Squat x 1 rep 85% C. 5 Sets Row x 500 meters 85% Rest 2min Fitness: A. Every 40sec For 10min […]

Tuesday 6.28.16

Essentials: A. 6 Sets Single Arm Russian Kettlebell Swings x 10 per Arm On the 2min Marks B. 3 Sets Powell Raise x 5 reps per arm Rest 20 sec Bent Over Row x 7 reps Rest 20 sec Ring Pulls x 12 reps On the 4min Marks C. 5 Rounds For Time: Dumbbell Shoulder […]

Monday 6.27.16

Essentials: A. 4 Sets Squat Overhead Weighted Y Lifts x 12 reps On the 2:30 B. 10min EMOM Odd: Hold Bar on Back x 20sec 100-110% of 3rm Back Squat Even: Back Squat x 3 reps 80% C. For Time: 5-10-15-20-15-10-5 Goblet Squat Lying Leg Lifts Fitness: A. 4 Sets Hang Full Snatch x 3 […]

Saturday 6.25.16

Essentials: A. 12min EMOM Overhead Squat x 5 reps B. 3 Sets Parellete Front Lean Raise x 30sec On the 2 min Marks C. 2 Rounds For Time: Run x 400 meters Double Kettlebell Front Rack Carry x 100 meters Dumbbell Step Back Lunge x 20 reps Fitness: A. 12min EMOM Full Snatch from Ground+Full […]

Test Post

This should have posted at 9:00 a.m. on Friday.