by Justin Quandt | Dec 31, 2013 | WoD
HAPPY NEW YEAR! Bowl Game Burpee Marathon Do one burpee for every point scored during any bowl game you are watching! OR Run 26.2 Miles by admin | Dec 31, 2013 | Blog, recent
It’s been a great year at The Foundry! We thought it would be fun to round-up some of the awesome events and milestones that have occurred over the past year. In no particular order… The Granite Games – The Foundry sent a group of athletes to St. Cloud,... by Justin Quandt | Dec 30, 2013 | WoD
MetCon: AMRAP15 Muscle Up 3, 6, 9… Wall Ball 6, 12, 18… OR… CTB 6, 12, 18… WB 6, 12, 18… Then… MetCon: Wall Ball Tournament! 30 Wallball face off. Winner goes on. Single Elimination. Bracket chosen randomly at every class.... by Justin Quandt | Dec 30, 2013 | Endurance WoD
Session 3, Week 1 Warm-Up: :30 ON :30 OFF x 4 Air Dyne Part 1. Baseline 500 m row 40 air squats 30 sit ups 20 push ups 10 pull ups 10:00 rest Part 2. Rowing Intervals 750 m row rest 2:00 500 m row rest 1:30 250 m row rest 2:30 1000 m row Note time of each row *Note... by Justin Quandt | Dec 29, 2013 | WoD
SKILL: Kipping Pull Up K2E T2B MetCon: For Time – CAP14 6 rounds 5 Stone to Shoulder, #95/65 10 reps Alternate K2E & T2B (5 each) 15 KBS USSR, #53/35
