3/24 #fititforward Thursday

The Saturday morning class on the ergs. Photo by Coach Jon. 
A key to longevity and vitality is happiness. For most of us, the hour we spend at our gym, is the happiest hour of our day. Who wouldn't want to share that? With your hour of happiness in mind, we are launching our #FITITFORWARD happiness campaign. For the next three weeks, starting Friday, March 25th and ending on April 8th (GUEST DAYS!) we are asking you to pay forward your fitness and happiness. 
Each week you will teach a friend, family member, co-wroker, coffee-date, beer buddy or total stranger how to squat, do a push-up or do a sit-up. Take a photo of your happy friend(s) squatting, pushing-up and sitting-up. Post it to Instagram or Facebook with #TRUESPIRITCROSSFITANDYOGA and #FITITFORWARD and your friend(s) has a chance to win FREE FOUNDATIONS! We are giving away 4 Foundations gift certificates! 
We'll post some tips for teaching the movements here and on our Facebook page. Have Fun!

#FITITFORWARD Week 1 - The Squat - Here's a great video from CrossFit on the squat. Did you know we are born with the ability to squat perfectly? Try this workout with a friend: Tabata Squats. Do you remember how many you did when you were in Foundations? 

Today's Workout 
Spend 15 minutes working on your goals & goats
​then, 
3 x 6 minute intervals
1000m Row or 800m Run or 4min Bike
In remaining time as many reps as possible of 
Interval 1. American Kettlebell swings 1.5/1 good
Interval 2. Ball slams 20/15#
Interval 3. Sledgehammer hits 10/8#
Rest 3 minutes between each interval