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Say Bye Bye (For Now) On Sunday

Cheryl & Wendy

Wendy C and Cheryl C will be leaving us for NYC soon and they want to celebrate this Sunday! They’ll be there for all three classes (9am, 10am, and 11am) as we hit three different workouts: ANNIE, EMOM lifts, and THE CHIEF, respectively.

DID YOU KNOW: These two actually met during a FESTIVUS Competition event when CrossFit SLU hosted one time?

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+ Fat Loss For Athletes – Three Tier Tactical

Saturday morning’s Competitive CrossFit class at 8am will do their best to tackle ALL FOUR of these that morning.

CrossFit WOD for Friday 4/21

for time:
21 deadlifts
21 handstand pushups
50 double unders
50 situps
15 deadlifts
15 handstand pushups
50 double unders
50 situps
9 deadlifts
9 handstand pushups
50 double unders
50 situps

Rx = 102/70kg, Performance = strict HSPU, UB double unders, Fitness/Health = “DIANE”. Compare to 15MAR2017. Post time to whiteboard.

Olympic Weightlifting WOD

snatch + snatch balance with hold, clean & jerk with hold, overhead squats

BINGO!

In February we launched out our first ever FCF Bingo game, where our athletes, if they wanted, grabbed some custom bingo cards and went to town on getting boxes checked off by coaches. Our idea behind it was to help our community grow by doing a little more than showing up for the WOD and then head home.

 

Big congrats t to Melissa F., Jon W., and Jeffrey H. for winning the drawing for completing one full Bingo and big big congratulations to Chip C. who was able to get TWO Bingos!

And no winners with a blackout card. Womp womp.

Thanks for participating along. We enjoyed seeing your FCF pride, your check-ins online, your post-WOD selfies (plus ALL the hashtags), music playlists, and completing the CrossFit Online Judges Course (trust us, we know how hard you worked for that)!

As always, we strive to make you guys better, reach goals, and hope that you enjoy the journey with us. What did you think of the game and will you play it again? The more participation we get the better the prizes become!

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+ 17.2 Shout Outs – Foundation CrossFit

CrossFit WOD for Wednesday 3/15

“DIANE”

21-15-9 reps for time:
deadlift, 102/70kg
handstand pushups

Compare to 09DEC2016. Post score to whiteboard!

Olympic Weightlifting WOD

lifts: clean & jerks, front squats, clean grip RDL
accessories: kb rack split squats/side, depth jumps, half-kneeling kb halo

Kettlebell WOD

Ground Force
Armour Building Drills
Swing finisher