NorCal Regionals, May 24-26: Nor Cal Regional competition is being held THIS weekend at the Sonoma County Fairgrounds. Many of us are heading down for at least Sunday’s show, for the finale. Don’t miss out. Purchase your one day pass ($15) by following the link below. Caravan details TBA.
FCCF Competition, May 29 – June 15: 4 Workouts over a 3 week period, like the Open’s where we do one workout each week and have a final event on the Saturday of the last week. Programming and Format TBA!
Attendance Challenge, June 3 – June 29: We are challenging all our members to hit an attendance goal during that timeframe, we will calculate the %/member attendance each week and average it out over the 4-week period, target % TBD. IF we can hit the target, then we will host a BBQ Saturday, July 13th!!
Refer-A-Friend Membership Rewards Program, starting July 1st: we are going to offer prizes for those of you who can get your friends/family started in Foundations.
- 1st Member Referred: Free Shirt/Tank
- 2nd Member Referred: Gift Card
- 3rd Member Referred: Free Month Membership
* Offer good 7/1/13 – 12/31/13, each referred member must make it through Foundations/First Month membership. Limit 3 referral prizes per member during offer period, if you can get more than 3 well then maybe we should hire you as a marketing director!
Push Press: 18.104.22.168.1.1.1 (asc)
Fitness/FooF- Show me your Ears! at the top of the lift, with both arms and knees straight. Go up slow and track your weight!
Performance- Target 90% 1RM
Bulgarian Squats 3×10/leg (no weight)
Plyo Pushups 3×10/side(20total)
12 Min AMRAP:
14 Jumping Lunges
21 Double Unders