Established 2007
5 Rounds For Time of:
2 Muscle Ups
10 Power Cleans @ 135lbs.
25 Squats
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DODGE BALL!
The little girl in red is about to learn a valuable physics lesson. Click to enlarge.
Pull-Up Bar Muscle Ups
IF: "Long on Promises, Short on Delivery?"
Warming up
Foundations warming up
DJ and Deadlifter
David and Mike are roomates. (Anaxamander is close behind)
This was literally the best picture we could get of Anthony. 16 and fast as lighting
The sweet feeling of accomplishment
For Time:
Run 1240 meters
300 Squats
150 Push-ups
Run 1240 meters
Partition the Squats and Push-ups as needed. Start and finish with the run
We’ll be meeting upstairs again.
Get well soon, Erik! We miss having you in class
This is a partner workout. Partner A must complete the “task” portion of each section while Partner B moves through the “Work” portion with minimal rest. After Partner A completes all the task reps they must switch immediately for good time. Once all the “task” reps are completed by both participants, they may move on to the next section.
Section 1
TASK: 200 Kettlebell Swings
WORK: Bear Crawls
Section 2
TASK: 100 Push-Ups
WORK: Walking Lunges
Section 3
TASK: 15 Turkish Get Ups each arm
WORK: Farmers Walk
Beginner’s Class.
Our box is pretty hardcore.
This is our upstairs facility
21-15-9 Reps of:
Thruster
Double Unders
Weighted Sit-Ups
Additional work:
Turkish Get Ups
Windmills
Weighted Sit-Ups
Why you should Olympic Lift
by Jim Wendler
ELITE FTS
30-20-10 reps of:
Burpees
Knee to Elbows
Box Jumps
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Dan FDNY
Plyo Boxes.
If anyone has the resources to construct a few 20" Plyo boxes, or knows someone that does, please tell us! We will pay for the materials and can exchange labor for money or training. Email or tell us in person.
Coach Allison is in California at the new Gymnastics Cert. Everyone should look forward to having her share what she learned when she returns on Wednesday! Also, please welcome Cleiser back from her month long trip to Cuba!
1, 1, 1, 1, 1, 1, 1
Check out This demo of the Push Jerk!
Look for:
1. Her hip opening up completely before the second dip.
2. She pushes herself underneath the bar and locks out her arms after the initial drive up.
3. Her minimal change in foot positioning
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The new cycle of Foundations did a great job on their first class. Please remember to do your homework and read the "What is Fitness?" article. We will review it next class.
5-5-5-5
Skill work:
Ring Support/Muscle Up Transition/Assisted Muscle Ups
Thanks to Shane and Allison for helping put down our new mats!!
5-3-2-1-1-1
Remember that we will not be meeting tomorrow for the holiday! Enjoy the extra Sleep
