CJ Today!

Foundation CrossFit NEWS

+ The next Olympic Weightlifting and Powerlifting cycles begin next week! If you want to participate, you must be registered for the programs beforehand. Hit the link and fill it out!
+ This Saturday is an EVERYONE-IS-WELCOME Community CrossFit class. Bring your friends/co-workers/loved ones/frenemies/neighbors and try a workout with us.
+ Our next Foundations On-Ramp Course begins Tuesday, January 16th. More details at the link!

CrossFit WOD for Thursday 1/4

establish a 1RM clean & jerk in 20 minutes, then

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

Or another simple variation of the workout. Post results to whiteboard!

HIIT WOD – 12pm

Tempo / Time Trial

20 Air Squats/Push Ups
15 Air Squats/Push Ups 31×1
10 Air Squats/Push Ups 4222
5 Air Squats/Push Ups 5333

– then –
20 Hanging Knee Raises/Ring Row
15 Hanging Knee Raises/Ring Row 2121
10 Hanging Knee Raises/Ring Row 3232
5 Hanging Knee Raises/Ring Row 4343

for time:
150 double dumbbell walking lunge steps
*EMOM 5 burpees

HIIT WOD – 5:30pm

Tempo / Time Trial

Death by 10m…. starting at 5!

rest

150 plate facing burpees for time

rest

WE WILL ROCK YOU wall sit + a surprise!

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