THANKS KAT, CHRIS & KEVIN!

And thanks to everyone who came to hang out and brought food! It’s always nice to be able to socialize with everyone outside of the box and seeing you wearing regular clothes. All of you clean up very well by the way. So we all had a great time at Chris and Kat’s lovely home. It was so kind and gracious of them to offer up their home to host this little BBQ/Potluck. And just like he did at one of our Family and Friends Workouts, Kevin served up some serious good eats. Actually not just good, but fantastic! He’s got some serious food skills. If any of you are ever in need of some catering, he’s the man to contact. For those who didn’t make it, you didn’t just miss out on some good food and company you missed out on Jon’s swim WOD. He was actually the only one who did it, but the rest of us got a kick out of watching him. You can check out a few of the pics below of the fun evening.

A FAMILIAR WOD

For those of you who formally went through our Foundations Program, the finisher for today’s workout should look familiar. It is your Foundations Day 1 Workout! Can you think back to when you first came in and did it? When you first saw it were you apprehensive about getting through it or did you think it would be a breeze? Do you remember if you had to modify a bit to get through? How did you feel during the workout and then after? Chances are, since all of you have been here a while and have since become way more awesome, your whole attitude about the workout is probably totally different. We’re sure you’re all ready to crush it now and can’t wait to see how much you’ve improved since that day. And we can’t wait to see you get it done! But before Foundations 1 is a bit of strength work, you can consider it prep for some strength work later in the week.

WORKOUT OF THE DAY

Behind the Neck Snatch Grip Shoulder-to-Overhead 2-2-2-2-2

then,

Foundations WOD 1

For time

500m Row

10-9-8-7-6-5-4-3-2-1
Squats
Push-ups

500m Row