by Justin Quandt | Aug 31, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up8-10 minutes of shoulder/upper back mobility. Suggestions: – first rib smash – lax ball smash on upper back/scapula – Lat smash w/ foam roll –... by Justin Quandt | Aug 30, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up2 minutes of double under practice Then 3 rounds of 8 good mornings 8 squat stretch 8 hollow rocks 8 push ups 8 KB swings 1 wall walkMetconMetcon (2 Rounds for time)2... by Justin Quandt | Aug 29, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up400 m run or 12 burpees 3 rounds in 12 minutes of: 5 deadlifts 5 bent over rows 5 Front squats 5 Press/push press/ push jerks 5 good mornings :30 second front rack... 
by Justin Quandt | Aug 29, 2016 | Blog, recent, WoD
Last weekend, Foundry members united for a sun & sand filled workout at the beach. We partner carried, sprinted, did burpees in the water, and team situps in the surf. It was an awesome way to enjoy our fitness and have fun with the people we workout with on a... by Justin Quandt | Aug 28, 2016 | WoD
The Foundry Union Station, The Foundry Printers Row – CrossFitView Public WhiteboardWarm-up200 m run 2 rounds in 8 minutes of: With a partner: 20 squat medball passes over a bar 20 weighted sit ups 20 back-to-back side rotation passes 20 ball slam pass 20 calf...
