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At An Angle

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+ The 3 Building Blocks to Performing a Proper Dip – Breaking Muscle

CrossFit WOD for Skills Wednesday 1/4

front squats 3x5x70, then

CINDY AT AN ANGLE

AMRAP in 20 minutes:
5 ring rows
10 ring Dips
15 perfectly-vertical kettlebell swings, 24/16kg

Olympic Weightlifting WOD

Day 2: front squat, 3-position clean, BtN jerk, GHD work. Day 1 if this is your first workout.

Kettlebell WOD

GFE

Planks/Halos warmup

TGU work 15 minutes

Single Arm Strength Day 2
6/6 reps emom 12 minutes

Long Live the Chief

Flashback Friday featuring Foundation CrossFit 3.0:

(3.0 is located next door to where we currently are, now home to PLAY Doggie Daycare)


CrossFit WOD for Friday 10/14

THE CHIEF

AMRAP in 3 minutes:
3 power cleans, 61/43kg
6 push-ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.


Barbell Club WOD – Week 4, Day 3: MOCK MEET!

3 attempts at a max snatch

3 attempts at a max clean & jerk


ANNOUNCEMENT!

Tomorrow we will have a contingent of athletes participating in the FESTIVUS GAMES down in Lacey, WA: