Workout of the Day
STRENGTH
Every 90 sec x 12 min (4 Rounds):
A: Strict Pull-Ups*
B: Split Squat Pallof Hold x 20 sec ea side
Alternate Movements each interval for 4 of each, 8 total intervals.
Notes
*Choose one strict pulling motion: Pull-ups, Chest to Bar Pull-ups, or Ring Muscle-Ups.
Work along the following progression, listed here from more advanced to more foundational:
A. Max reps (1-2 RIR)
B. Accumulate Singles in 45-60 sec
C. Accumulate 2-3 Negatives in 45-60 sec
D. Toe or Pike Assist x Max reps (1-2 RIR)
In your chosen movement, if you have…
> 10 unbroken reps: consider adding load.
4-10 unbroken reps: perform A.
< 4 unbroken reps: perform B.
0 body weight reps: perform C or D
Note your reps this week; goal is to add a rep each round in Week 3.
ASSISTANCE
3-4 Rounds for Quality
10 ea Single Leg Hamstring Bridge
8-12 DB Hammer Curl @ 2020
:30 L-Sit Hold
1:00 Jump Rope Practice
Notes
Hamstring Bridge: The video shows a variation with the knee just slightly bent. To reduce difficulty, set up closer to a 90/90 position.
L-Sits: Scale by accumulating time in shorter sets with quick rest between, tucking one or both legs in, or elevating to a matador hold.
Jump Rope: Work on something you’re not already proficient at! Crossover jump rope, boxer skip, alternating foot steps, single leg skips, and double unders are all options. Good goals today include improving body position, breathing mechanics, and coordination in your chosen variation.
CrossFit Group Class Programming Template (WK1/8)
Welcome new Foundations grads Lok, Dave and Anna!
New Strength Cycles starting 7/14
Looking to build real, lasting strength? Our 5-week Starting Strength Cycle is a focused, small-group training program centered around the foundational barbell lifts: the Back Squat, Press, Deadlift, and Bench Press—plus assistance work like Chin-Ups and Barbell Rows to round out your development.
Led by a Starting Strength Certified Coach (Jeremy!), this program uses a proven, progressive approach to strength training that works for everyone—from complete beginners to experienced lifters stuck in a plateau. You’ll train 3x per week in 90-minute classes, receiving personalized coaching, detailed movement feedback, and a custom program tailored to your progress.
Class sizes are capped to ensure high-quality instruction and to build a strong community among lifters.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: July 14th
End Date: August 15th
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: July 14th
End Date: August 15th
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: July 14th
End Date: August 15th