718 Fortune Crescent, Kingston, Ontarioinfo@foundryathletics.com7:00am to 8:15pm

Workouts

Friday Movember 21/14

Friday Movember 21/14

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Rob Smith “Movember” over the years … Rob started 4 years ago as a member of the “CrossFit Kingston” team!

If you want to help out here is a link to donate. Thanks to all!

mobro.co/robertsmithdds

Thursday November 20/14

Thursday November 20/14

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A – 5 sets

Seated Ball Throw x 15

Clean/Snatch BB warm up complex

B – Work to heavy set

Power Snatch x 2 + Hang Snatch x 2

C – Work to heavy set

Clean Complex

Wednesday November 19/14

Wednesday November  19/14

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A: Hollow rocks + iron mans

B: 5 sets:

Deadlifts x 6

Shoot throughs x 20

C: Prowler push x 20 minutes

Tuesday November 18/14

Tuesday November 18/14

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A: Plank hold + dips + plank to press ups x 10

B: 5 sets:

Bench press x 8

Pendlay row x 12

C: 20 minutes of work

Rope climbs x 3

Landmines x 10 each arm

explosive push ups x 10 or ring push ups x 10

pistols x 10 (5 each leg)

Monday November 17/14

Monday November 17/14

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Now that the winter weather is here PLEASE DO NOT wear your shoes from outside into the gym … If you do, this will happen to you. Sam hates seeing outdoor shoes in our gym!

A – Russian Twists and Hollow Rocks

B – Back Squat

1-1-1-1-1 @ 85%

C – 5 Sets – 3 min on 1 min rest

3 Power Clean

6 Push Up

9 Squats

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