November Foundations Series

November Foundations Series

Our complimentary Foundations Series is composed of four classes designed to introduce prospective members to the methodology and culture of CrossFit, as well as the community of CrossFit Belmont. It is required that all potential members complete all four foundations classes before participating in our regular WODs. If you cannot attend one of the classes, you may come back during the next Foundations Series to finish the program.

The First November Foundations Series Dates are as Follows:

Class 1: Monday the 3rd at 1000 (10:00am) or Tuesday the 4th at 1930 (7:30pm)

Class 2: Wednesday the 5th at 1000 (10:00am) or Thursday the 6th at 1930 (7:30pm)

Class 3: Monday the 10th at 1000 (10:00am) or Tuesday the 11th at 1930 (7:30pm)

Class 4: Wednesday the 12th at 1000 (10:00am) or Thursday the 13th at 1930 (7:30pm)

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24 October 2014

Strength/Skill:  Thruster

15 Minutes to find your 1 RM

WODFRAN-day Friday!

21-15-9                                 

Thrusters (95/65)

Pull Ups

Mobility: Athlete’s Choice

Buy Out: Have an INCREDIBLE weekend!

 

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23 October 2014

Strength/Skill:  Pistol Work

Work the skill

WOD: 4 RFT

5 Wall Walks

10 Broad Jumps

20 KB Snatch (1 pood/25lbs.)

Mobility: Wrist (p. 281)

Buy Out: Max Plank Hold

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22 October 2014

Strength/Skill:  Sumo Deadlift High Pull

3 x 3 x 2 x 2 x 1

WOD: 3 RFT

400 Meters

21 SDLHP (75/55)

12 Over the Bar Burpees

Mobility: Hips–Single-Leg Flexion

Buy Out: Overhead Barbell Carry (from WOD) to the second yellow speed bump and back

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21 October 2014

 

Strength/Skill:  Back Squat

5 x 5 x 5 x 5 x 5

WOD: 10 Minute EMOTM

20 Second Handstand Hold

20 Second Hollow Rock Hold

Mobility: Squat Therapy

Buy Out: 100 Mountain Climbers

 

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20 October 2014

Strength/Skill:  Muscle Up Progressions

WOD: 2 RFT

20 Box Jumps (30″)

5 Muscle Ups

30 Box Jumps (24″)

5 Muscle Ups

20 Jumps (20″)

5 Muscle Ups

*Same for male and female.

Mobility: Shoulder Distraction

Buy Out: 50 Ab Mat Sit Ups

 

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17 October 2014

Strength/Skill:  Shoulder Press from the Jerk Position

5 x 5 x 5 x 5 x 5

WOD: “Annie’s Evil Twin Sister” for Time

50-40-30-20-10

Double Unders

HRPUs

Mobility: Athlete’s Choice

Buy Out: Enjoy your weekend! Hope to see you at the social!

 

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