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  • Josh Brock

What is Base Week?

A week to establish a fitness baseline for your workouts at Foundation Fitness.

What to Expect:

Base Week is held two times per year so that you can measure your strength progress at Foundation. Base week will involve events each day that touch on all three of our training days: BUILD, POWER, and GRIND. After you complete these events, you will have a fitness baseline to gauge your progress over the next several weeks. Keep in mind that each day will still look and run like a normal class, but will include your baseline events for that training day!

What are the events?


Farmer Carry Hold


Push Ups



Deadlift (5 reps)

Back Squat (3 reps)

Bench Press (1 rep)


Vertical Jump

Broad Jump

Sled Push

1 Mile Sprint

Why Base Week?

Fitness progress can be measured in a number of ways, but one of the most clear, definable ways is through data. Base Week will provide you with data on the events above, allowing you to track your progress in the future. We recommend keeping record of these events for yourself. Base week should be fun and motivating– challenge yourself and see what you’re capable of! We can provide you with our Base Week tracking sheet all you need to do is email us at to request it!

How to Approach Base Week:

When designing these events we created a week that would be fun, while also providing meaningful fitness events that will allow us to measure progress. We realize that the competitive nature of humans as well as the room for error in exercise technique when done in a competitive environment is very wide. So we want to leave you with this-- Sacrificing technique just to lift a little heavier or go a little faster should never be acceptable. Focus on yourself, move well, and have fun.

Not a member yet?

Read more about 'What is Foundation Fitness' or sign up for 7 Days for $7 .


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