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A few spaces in the Barbell Foundations…

16 Mar Posted by in Seminars | 1 comment

Have you registered for the Foundation seminar?  If not, there are still a few spaces.  Ask your Coach to register you or email Sandy (

Barbell Foundation Seminar

Sunday, March 17th 9am – 11:30am


Come learn the Elements of CrossFit with AJ as she runs her first foundations seminar!

This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.

1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Sumo Deadlift
9. KB Swing

Price: Members $FREE$  (1st Foundations)  / Members $10 (subsequent Foundations) / Non Members $40

Workout of the Day

Buy In – Mobility and dynamic warmup

Coaches review the movements and split the class up into partners.  Come up with a team name of who your Fav Games athlete is!


For time:
Power Clean 1-10 x 1
Ball Slam 2-20 x 2
Front Squat 1-10 x 1
AbMat Situp 2-20 x 2
Back Squat 1-10 x 1

* With your partner, choose a challenging weight to use for each movement
* P1 1 rep / P2 1 rep, P1 2 rep / P2 2 rep… P1 10 rep / P2 10 rep
* x 1 = go up by one rep each round, x 2 = go up by 2 reps each round
Zone 1 – scale as needed

Cash Out – Full Body foam roll, spend some extra time on mobility!

  1. Tasha03-16-13

    Is this WOD AMRAP for time?

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