Bar

Coach Pierre puts the finishing touches on Capital CrossFit's new pullup bar arrangement: 42+ feet of various heights&thicknesses, and three built in lifting racks. Big thanks to Wilfred Auge and the others in the Big Nickel who worked with Pierre to mill the stock.

WOD:

"Helen"
Three rounds for time:

Run 400 meters

1 1/2 pood x 21 Kettlebell swings (or 55 pound dumbbell swing)

12 Pull-ups

Coach Wade fully extends and opens the hips in a dumbell swing. Helen hits you with a tri mode combo: three intervals of metabolic conditioning, weightlifting, and gymnastics.

Four clients and counting, and we haven't even begun to advertise. Thank you to Sam for being our first paying customer, and to Russ, Chris, and Sam's wife for committing to Foundations!