+ Our bathroom with the shower will be closed for painting beginning the evening of Friday, 2/2 through the weekend. It is expected to be reopened before Monday morning, 2/5.
+ USAW to Adopt New Weight Categories at American Open Series 3 – USA Weightlifting
You’ve heard us talking about it all month. You went hard this weekend and celebrated with us.
And now it’s time to gear up for our 8-week nutrition challenge!!
We’re kicking this week off with Hydrostatic Body Fat Testing today (there are STILL spots left) AND the launch of our challenge-specific website.
We wanted to create a separate site for the challenge so you have one place to go for all-things nutrition during the challenge. This is your home base for getting the support that you need to stay accountable, inspired, and motivated throughout the next eight weeks. Once you register to participate, visit the site daily! Food journals will be posted and shared with all, and we encourage you to interact with one another by posting comments on each others’ food journals and mini challenge submissions. Do not hesitate to ask questions to prompt conversation and discussion in your posts!
Still on the fence? We’re hosting a Q&A session after classes this Saturday, February 3rd starting at 12pm. Come by to geek out a bit about nutrition and get all of your questions answered (for example, YES you can still participate if you are counting macros). See you there!!
From 5:30am to 7pm we’ll have a BODY FAT TEST truck outside the gym. You only need 10 minutes, a swimsuit, and a reservation. There are spots left at the time of this posting:
5:30am
6:50am
9am
9:10am
9:30am
10:10am
the entire 11am hour
the entire 12pm hour, except at 12:30pm
1:10pm
1:20pm
1:40pm
1:50pm
the entire 2pm hour, except 2:30pm
the entire 3pm hour
4:20pm
4:40pm
4:50pm
5:10pm
5:30pm
5:40pm
5:50pm
Remember it’s only 10 minutes! Grab any of those appointments via our scheduling system ZenPlanner.
The world-wide 2018 CrossFit Games Open is coming and like years past, we’ll be participating as a gym once again. Registering to play allows you to see where your fitness stacks up against the rest of the world/region/state/age division/etc. With that info you can plan for a better, more dedicated year to training/recovery/nutrition/habits/etc.
The way we do it is super fun: we’ll make three teams gym-wide with co-captains and fun team names. Then we’ll have a five-week internal competition full of laughter and sweat! The 2018 FCF Intramural Open will begin with 18.1 and end with 18.5, which will also a be a multi-event VERSUS throwdown.
That’s a lot to take in, especially if you’re new, but fear not! All will be explained in further detail beginning next week. Want to get a jump on it all?
If you do all four things listed above and input an official score for all five events we’ll compensate the price of registration for your April dues! Those who also go all the way will receive a special treat from us at the gym.
AMRAP in 30 minutes:
200m suitcase carry, R
200m suitcase carry, L
30 kettlebell swings
200m suitcase carry, R
200m suitcase carry, L
30 hip extensions
Performance
AMRAP in 30 minutes:
200m suitcase carry, R
200m suitcase carry, L
30 dumbbell snatches
200m suitcase carry, R
200m suitcase carry, L
30 burpees over dumbbell
Post rounds to whiteboard!
HIIT WOD
Tempo / Time Trial
6 sets
Row 15 cals
8 burpee box facing jump overs with new footwork standard
rest 60 sec
+
6 sets
AB 15 cals
8 1-arm alternating DB snatches @ 50lbs/35 with new hand switch standard
rest 60 sec
http://www.foundationcrossfit.com/wp-content/uploads/2018/01/VERSUS-X-119.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-01-24 19:53:092018-01-25 02:04:09Going For a Walk
We have three athletes competing this weekend at the 2018 Armor Classic this weekend at Armor Athletics in Tacoma (formerly known as Trident Athletics). Wish Johnrey, Andrew S, and Andrew B good luck!
http://www.foundationcrossfit.com/wp-content/uploads/2018/01/TridentChampionships2017-9.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-01-23 21:38:332018-01-23 21:38:33Three, Two, One
Did you know that we have been in business for 10 years now? It’s true what they say, time flies when you are having fun (and busy busy)! Come celebrate post-2017-holidays with us at the Garage! We have a private area, the Echo Room, reserved for our party – bring a friend or two to come hang! We’ll have some appetizers for you early birds and Kristina will be DJing some dope tunes for us to chill and dance to.
RSVP to our Facebook Event! The venue is 21+ establishment, please remember your IDs! Looking forward to sharing a ‘cheers’ with you there!
Tony, Jon, Brett, Owen, Adrian, Megan, and Chip
