Foundations this Sunday!!!! And Saturday fun WOD :)

Hey Team,

Just a reminder of the Foundations Seminar that we will be running this Sunday July 11.  Come in and learn most of the fundamental movements of CrossFit – this 2.5 hour clinic will enhance your mastery of these movements and lead to greater and faster improvements and more enjoyment in WODs!

This is a MUST if you have signed up in the last couple of months and can also really help fine tune technique if you’ve been attending class for a while.  So come on out and join Scoots, Coach Dee, and Coach Bones as they guide you through an amazing quality seminar!

When – Sunday July 11th, 9 – 11:30am

Cost – Non members: $40, Members: FREE!

Benefit – Impossible to measure, too awesome to believe.

Today’s Workout:

Buy In – dynamic leg warmup

WOD – “Partner Back to Basics”

“Back to Basics” is a WOD that appeared last November and although simplistic in nature, was fast-paced and very demanding at the top level.  Since it’s “Team Saturday”, I’ve adapted the WOD to a partner format and it’s sure to be fast and furious.

4 rounds for time of:
• 2 x 300m run (to corner of Herald + Douglas and back) – each partner runs 1x per round by themselves
• 2 x 12 pullups (scale to ability) – partner one does 12, then partner 2 does 12 each round
• 2 x 15 pushups (scale to ability) – partner one does 15, then partner 2 does 15 each round
• 2 x 20 situps – partner one does 20, then partner 2 does 20

Zone 2 – scale pullups to 6 per round, pushups to 8 per round, situps to 12 per round

Zone 1 – scale as needed

As you can see, it’s like an interval workout – while one partner is working, the other is resting.  Keep yourselves to high standards on this one gang.  Situps are abmat style.

Cash Out – Goat practice!

Remember GYMNASTICS AT 12:30 today!

WOD: Ring Push up series, Wall walks, Body Curls

To sign in for classes online, click here