Run 1 mile
100 sumo deadlift high pull (45/25 lbs)

Enlarge image
For a rep to count in any of the presses or thrusters, the barbell must end in the stable position over the heels. The left image is close but not quite complete. The bar is forward of the toes and is not stable. The right image meets all standards.

The majority of the athletes have now completed the Foundations 1 Movements (air squat, front squat & overhead squat). In the coming weeks, we will use the same format used this week to finish teaching Foundations 2 & 3. All the current athletes will then be up to date on the Foundations of CrossFit. All new members from this point forward will be taught the Foundations classes individually or in a small group separate from the regular classes. This will make for a more efficient and effective warm up period as we will be able to focus this time on flexibility, drills and more complex movements. What does that mean? It means if you missed any of the squat instruction this week you need to come to the 9am class on Saturday or schedule a time with a coach to go through Foundations 1.

Interview with Greg Glassman, CrossFit Founder