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First Foundation Seminar of 2011!

Hi Team,

We have another Foundation Seminar coming up this weekend!

Who should be there?  YOU!!!! Everyone should come to the Foundation seminar to freshen up on technique, so we can start this year off right!  If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.

Come join Deanna, Lucas and France and learn all the basic movements or refine your technique.

Sunday, January 16th — 9:00am – 11:30am

Come learn the Elements of CrossFit!

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 / Sumo Deadlift High Pull
8. Clean

Other:

  • Wall ball
  • Kettlebell swings
  • Kipping pullups
  • Rowing

Price: Members $FREE$ / Non Members $40

Register

Today’s Workout

Buy-in: 30 ring dips (scaled as needed), OR 10-16 muscle-ups

  • Then grab a partner and make a sweet team name

WOD:  “Felix”

This is a partner workout: each partner rows the distances alternately right after each other. Your total combined time is your score.

Distances are: 1000m, 750m, 500m, 250m

Zone 1:  scaled to 850 ,650 ,450 ,250

Record scores in MFT!!

Cash-Out: Stretchies.

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