WOD: All Levels
The Workout of the Day, or “WoD” is the primary training tool utilized at The Foundry. Each workout contains a warm-up, a skill or strength component, and a conditioning element. Classes are led by a head coach, who will structure the class and provide instruction. An assistant coach may also be present. Workouts change every day, but the same WoD is performed at each class time, so you are free to come in the morning, daytime, or evening. Attend 4-6 classes per week for maximum results.
A CrossFit workout performed in teams of 2, 3, or 4. Team workouts are held Saturday Mornings and do not contain skill or strength work, but instead, challenge your endurance with a long METCON (Metabolic Conditioning). Teamwork and camaraderie are essential!
Barbell Club is a 75-minute class focused on strength and Olympic Lifting. In this class we spend a lot more time on each lift than normal class and it’s a good opportunity to improve your technique and power output. Typically there are 3-5 lifts and accessory movements performed.
All athletes will at some point have their performance limited by their range of motion and ability to get into position. Mobility is a 45-minute class devoted entirely to improving range of motion, rehabilitation, and injury prevention. We use a variety of tools such as stretching, myofascial release, and “smashing” to increase flexibility, reduce inflammation, and improve performance.