+ Welcome to Foundations, Intro names and how you heard about CF
+ Our Intention is to expose you to our basic movements and fitness philosophy and prepare you for Group Classes
+ Our Strategy will be to progress you from our most basic movements to more complicated movements all while gradually developing your capacity
+ Each day will include a warm-up, skill development, a WOD and a cool down, attendance is a must.
+ Your responsibility is to focus on technique rather than intensity, listen to your body and have fun.
Standing Series A
+ Palms Up / Palms Down
+ Over and Back
+ Uni lateral Windmills
+ Torso Rotations / Hip Rotations
+ Knees Out Squat > on off tension hip raise
2 Rounds of:
3 Sets of 10:
Squat / Push-up / Ring Row
Foam Roller Series A
+ Upper Back
While Foam Rolling, encourage group to:
+ Take a Before Picture
+ Read "Understanding CrossFit"
+ Eat a breakfast using only animal protein, vegetables and fruit