Monday, November 4th, 2019

New Cycle Starts this Week!
Week’s Preview: Week 1/4
Tuesday: Sumo Deadlift
Wednesday: Front Squats
Friday: CrossFit Open 20.5!? (Last week)

**Defined Intramural: 20.4  Submit Scores Here! **

3 Rounds: 45 sec. ON/ 15 sec. OFF
Overhead Barbell Hold with clean grip
– Add weight each round
Bent Over Plate Raise: “I” + “Y” + “T” Positions
– using up to 5lbs in each hand, rotate through each position, moving slow with complete control
Ab wheel Rollouts

Take 15 minutes –
Hang Power Clean + Strict Press + PushPress
– Build to heavy (1+1+1) for the day!
Hang Power Clean + PushPress
– Build to heavy (1+5) for the day!

For time: (10 minute cap)
100 X Double Unders
50 X Single Arm KB Hang Snatch
100 X Double Unders
50 X Toes to Bar
– Optimize with Toes to Post or Hanging Knees to chest/above 90


  • Next Foundations: Starting Sunday, Nov. 3rd (LATE REGISTRATION OPEN TILL END OF DAY MONDAY) Email to hold your spot!
  • Book a “No Sweat” Intro session Here to set up an in person meeting and tour with one of our head coaches!