Saturday Team 06.24.17

The Foundry Printers Row, The Foundry Union Station – Team CrossFit View Public Whiteboard Metcon Sweet Breeze (AMRAP – Rounds and Reps) 8 minute AMRAP (as many rounds as possible) 12 burpees 6 clusters (aka squat clean thrusters) – (Health: 45lb / Athletic: 65lb* / Performance: 95lb) *Women’s “Performance” weights and reps (Rx) TEAM VERSION: […]

Friday 06.23.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Competition Mobility: Shoulder Strength Push Jerk 7 x 2 Push Jerk – 8 of 13 (7 sets of 2 reps, same weight across, approximately 80 – 90% of max jerk) Split Jerk 7 x 2 Split Jerk – 8 of […]

Thursday 06.22.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Mobility: Shoulder Warm-up Skill Practice Warm Up: Spend 8 min on kipping drills focused on kipping pull ups and/or bar muscle ups. Metcon The One That I Want (Time) For time. 5 rounds for time (Health: 4 rounds) Muscle-ups […]

Wednesday 06.21.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Mobility: Hip Warm-up Skill Practice Warm Up: Perform 3 sets of L-sits on the rings or paralettes. Use a variation that will get you 10-30s per set. Strength Front Squat 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increase […]

Tuesday 06.20.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Mobility: Shoulder Warm-up Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up (or progression) Metcon Six Shooter (Time) For Time, 6 rounds 6 Left weighted pistol (Health: one legged box squat / Athletic*: 18lb […]

What I Have Learned From My Mom So Far

  My mom is pretty amazing. For starters, she’s been the source of unconditional love and support to me and our family throughout our lives.  She has always believed in me and encouraged me to pursue my dreams.  She has always been there to comfort me when things were tough and listened when I needed […]

Monday 06.19.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Competition Mobility: Shoulder Warm-up Skill Practice Warm Up: Tabata hollow rocks Strength Push Jerk 8 x 1 Push Jerk – 7 of 13 (8 sets of 1 rep, same weight across, approximately 80 – 90% of max jerk). Split Jerk […]

Saturday 06.17.17

The Foundry Printers Row, The Foundry Union Station – Team CrossFit View Public Whiteboard Comments Context: Competition Warm-up Mobility: Hip Mork and Mindy 2.0 (AMRAP – Rounds and Reps) 25 minute AMRAP (as many rounds as possible) With a partner, divide work as needed (except on the 200m run) 8 power cleans (Health: 55lb / […]

Friday 06.16.17

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Mobility: Ankle Warm-up Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat. Metcon Silver Nova (Time) “Silver Nova” For time. 5 […]

Thursday 06.15.16

The Foundry Printers Row, The Foundry Union Station – CrossFit View Public Whiteboard Comments Context: Practice Warm-Up Mobility: Hip Strength Push Jerk Strength: 6 x 3 Push Jerk – (6 sets of 3 reps, same weight across, approximately 75 – 85% of max jerk) Split Jerk Strength: 6 x 3 Split Jerk – (6 sets […]