By: 321go 3 Comments


James is going through two new foundations.  Foundations are very important to new crossfitters.  Foundations go over basic movements to advanced olympic lifts.  Brandon and Ryan are in the process of their foundations sessions.  They are in good hands.


10 DB Lunges (1 leg=1rep)

5 DB Hang Cleans

5 Split Jerks

10 DB Squats

As many rounds as you can in … 20 • 15 • 10 minutes

X-Pun (Extra Punishment)

Donkey Kicks 50 • 40 • 30 

Advanced • Intermediate • Foundational
Scale to capabilities


  1. James Humphrey, Jr. says:

    Normally my face is pretty funny looking as it is, but enlarge this picture for a laugh! What the heck was I explaining?

  2. Brandon says:

    haha, I think you were explaining what CrossFit is and the fundamentals of it at that time, I’m more concerned at how you do that trick with your hands in the photo. that’s kinda scary, like lobster boy.

  3. James Humphrey, Jr. says:

    Ha, “Beware, I will pinch you with my claws!”
    “Here, let me open that beer for you…”

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