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FoundryFAST

FoundryFAST opens in 1 week! Are you ready? The first 2 weeks (June 20-July 1) of classes are totally FREE at...

Gordon’s Spin Class 5/2/16

Spin 5/2/16 Crit Racing Warm Up 9 minutes   2 minutes low tempo 2 minutes high tempo 2 minutes Threshold 30 seconds...

Gordon’s Spin Class 4/25/16

Spin 4/25/16 What are you best at? Warm Up 7 minutes One minute Repeats 1 min Very Hard effort (at least 50%...

Gordon’s Spin Week of 4/18/16

2 x 8 is great! Warm Up 7 minutes: 85 rpm for 30 seconds low tempo (don’t change tension) 100 rpm...

Gordon’s Spin Class Week of 4/11/16

Five by Three: Warm Up 5 minutes: Spin Practice 85 rpm for 30 seconds low tempo (don’t change tension) 100 rpm...

Gordon’s Spin Class week of 4/4/16

Spin 4/4/16 Warm Up Spin ups, 1 minute at 80 rpm, add 5 rpm each minute (5 minutes, start comfy end...

Gordon’s Spin Class Week of 3/28/16

Warm Up 5-8 minutes Start with 3 minute at endurance (30-40%) under FTP 1 minute Time Trial (on each subsequent set, attack...

Gordon’s Spin Class week of 3/21/16

Attack and back Warm Up 5 minutes 1 minute 10% over FTP 2 minutes Tempo 2 minutes 10% over FTP 2...

Gordon’s Spin Class week of 3/14/16

Warm Up 5-7 minutes Practice, patience, and pain management 15 seconds, 2-3 times body weight  (Neuromuscular) 15 second recovery 1 minute...