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Next Foundations Program begins January 17th!

by Jessie W

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Our next Foundations Program begins Tuesday, January 17th. This program is a 12-class series over the course of four weeks.

You can review the details about the program here and register for the program here. There are three course options to choose from:

  • Morning session – 7:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
  • Mid-day session – 11:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
  • Evening session – 7:30 PM on Tuesdays & Thursdays. Saturdays at 10:00 AM.

Athletes must choose one series and attend this time for the entire course. Weekday classes are approximately 60 minutes. All athletes will come together for the Saturday classes which are about 90 minutes long.

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If you’re a current athlete with us and refer a friend in, you’ll both receive a $25 credit towards your memberships!


Not quite sure if this is the right fit? Join us for a Community Class!

If you would like to experience what a day in our gym feels like and you’d like to try a sample class before registering, please look at our calendar for one of our no-obligation free Community CrossFit classes. You can sign up here under EVENTS.

PRIDE PARADE 2016-10

October Graduates

by Andrew B

fcf-oct-2016-12October 2016 Graduates

Look at all these excited new athletes joining you in classes. They’re. So. Fun.

Say hi when you see them!


CrossFit WOD for Tuesday 11OCT2016

A. press 3×5
B. push press 5×3
C. 100 reps for time: strict hanging leg raises or strict pullups, in any combination. Every time you drop off bar, run 200m.

Performance: 100 strict t2b then 100 strict pullups. 20 minute time cap. Post results to whiteboard!


Strict Pullup Strength Development: 3(1,2,1)

Novice – Jumping Negatives, Intermediate – 2-count pause-at-the-top, Advanced – chest-to-bar


HellaFit WOD

“TABATA THIS+THAT”

1. front squat
2. pushup/scap ‘shup
3. KBS
4. split squat
5. burpee

1 min plank/arch/hollow/reverse plank holds after each tabata.


ARTICLES

+ Author’s Voice Makes Pair of Yoga Book for Climbers, Hikers Worthwhile – ADN

Next Foundations Program begins July 12th!

By Jessie W

2016 Jan Foundations-65

Our next Foundations Program begins Tuesday, July 12th. This program is a 9 class series, 3 week series where we build (or rebuild) your “training toolbox” according to our methodology. For the seasoned athlete who has never done CF to the beginner who has never touched a barbell, Foundations will get you up to speed to eventually join our array of classes.

Remember, if you’re a current athlete with us and refer a friend in, you’ll both receive a $25 credit towards your memberships!

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There are three options to choose from:

  • Morning Series – 7:00 AM on Tuesdays & Thursdays and Saturdays at 10:00 AM.
  • Afternoon Series – 6:30 PM on Tuesdays & Thursdays and Saturdays at 10:00 AM.

Athletes must choose one series and attend this time for the entire course. Weekday classes are approximately 1 hour. Saturday classes are 90 minutes. All athletes will come together for the Saturday classes. Makeups will be discussed in class.

Reserve a spot in one of our upcoming Orientations

Orientations are required for all new CrossFit athletes. It costs nothing more than an hour of your time and a commitment to get healthy and fit! In this session we will discuss your goals, previous training experience, and explain our take on the CrossFit methodology to you. The session will conclude with a workout so you can get a taste of what we offer and you see what Foundation CrossFit is all about!

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Refer a Friend to our February Foundations Program!

Wouldn’t it be nice to work out with your friends and share in the glory that is CrossFit? Our Refer-a-Friend program is starting strong, and thanks to you, quite a few of our January Foundations Program graduates were a result of your referrals!

In case you forgot–if you refer a friend, you earn $50 in savings: $25 goes towards your next monthly membership and the other $25 goes towards your friend’s Foundations Program enrollment or first month of membership. (Have a friend with at least six months of prior CrossFit experience? The Refer-a-Friend credit can be applied to Experienced Athlete Transfers too.)

You have another opportunity this month to invite your friends, family, and colleagues into the FCF family–we begin our February Foundations On-Ramp Program next week! Direct all interested parties to the information below:

Our next beginner On-Ramp Foundations Program begins on February 9th!

Session dates: February 9th through February 27th

Three options to choose from:

  • Morning Series will meet at 7:00 AM on Tuesdays & Thursdays and Saturdays at 11:00 AM.
  • Mid-Day Series will meet at 11:00 AM on Tuesdays & Thursdays and Saturdays at 11:00 AM.
  • Evening Series will meet at 7:30 PM on Tuesdays & Thursdays and Saturdays at 11:00 AM.

Athletes must choose one series and attend this time for the entire course. Weekday classes will run approximately 1 hour. All athletes enrolled in February’s Foundations will come together for the Saturday classes which are approximately 1.5 hours

Reserve a spot in one of our upcoming Orientations! Orientations are required for all new CrossFit athletes. It costs nothing more than an hour of your time and a commitment to get healthy and stay fit! In this session we will discuss your goals, previous training experience, and explain the CrossFit methodology to you. The session will conclude with a short workout so you can get a taste of what we offer and you get to see what CrossFit is all about!

WELCOME NEW FOUNDATIONS GRADS!

Last week we wrapped up another round of Foundations at FCF. Please welcome these new, friendly faces in class!

BREAKFAST CLUB
AM (left to right, back row): Lauren Brogan, Kathleen Berroth, Andrew Espenes
AM (front row): Amanda Pleasant-Brown

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NOONERS
NOON (left to right): David Rotenburg, Brett Keeler, Matt Lee, Myisha Lamar, Teada Sun, C.J. Miller

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NIGHT OWLS
EVENING (left to right, back row): Saeng Pion, Nathan Rose, Gary Glouner, Will Levin, David Krieger, Vangie Peaslee, Will Anderson
EVENING (left to right, front row): Raphael Jose, Danielle Schropp, Matt Fordyce

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