Our Classes

Class Schedule

For easy access to the Schedule, WoD, Whiteboard and to RSVP for class, download the Wodify app in the Apple store or Google Play Store.  The Foundry offers multiple programming streams to prepare you for a wide variety of athletic activities and physical challenges. 

Class Descriptions

 

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.

Team WOD

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

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.

Mobility

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.

 

Workout of the Day

Monday 07.23.18

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Practice

Mobility

Ankles and/or shoulders

Strength

A: Overhead Squat (7 x 3 @2141)

7 sets x 3 reps

@2 down, 1 bottom hold, 4 up, breath.

Work between 55%-65% of 1 RM

Metcon

B: (18.07.23) (AMRAP – Rounds and Reps)

As Many Reps and Rounds As Possible in 8 minutes of:

10 American KB swing

20ft Right Arm Overhead Walking Lunges (5ft

=1 rep)

10 American KB swing 53#/35#/26#

20ft Left Arm Overhead Walking Lunges (5ft

=1 rep)

RX(performance) 53#/35#

Athletic: 44#/26#

Health: 35#/18#

RX+: Kettlebell Snatch instead of aKBS

Saturday Breath Clinic – Metcon

Announcements

** Upcoming Events **
Breathing Workshop w/ Coach Adrian
– Sat 7/21 @ 10:30am:
– Learn to perform better in workouts and daily activities
– More info and Register: https://bit.ly/2zv3NAC

The Foundry Union Station – Event

View Public Whiteboard

Breath Clinic Metcon (MAP 5 X 2 Blocks) (8 Rounds for reps)

AMRAP 3

5 Assault Bike Calories

40ft Farmers carry

Rest 3 minutes

AMRAP 3

10 Cal Row

8 Alternating Step ups

Rest 3 minutes

AMRAP 3

8 Russian kettlebell swings

24 Single unders

rest 3 minutes

AMRAP 3

450m/350 m run

remaining time Wall Sit

Rest 6 minutes and repeat once more.

(48 minutes total)

Friday 07.20.18

Announcements

** Upcoming Events **
Breathing Workshop w/ Coach Adrian
– Sat 7/21 @ 10:30am:
– Learn to perform better in workouts and daily activities
– More info and Register: https://bit.ly/2zv3NAC

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Traning

Mobility

Shoulders

Strength

A: 30 muscle ups as strict as possible (Accumulate 30 reps. )

Accumulate 30 muscle ups as strict as possible.

(or more challenging progression)

MU progressions:

-Weighted Muscle ups

-strict muscle up

-kipping muscle ups

No muscle ups yet?,

Accumulate 30 strict pull ups and 30 dips

Pull ups progression:

-weighted pull ups

-strict pull ups

-strict banded pull ups

-3 second negatives

Dip progression:

-Weighted ring dip

-strict ring dip

-matador dips

-matador dips w/ bands

-box dips

(20 minutes to complete this section)

B: (18.07.20) (Time)

For Time CAP 12:

10-20-30-20-10 Wall Balls (20#/14#/10#)

5-10-15-10-5 Toes To Bar (athletic: knees to chest, Health: medball sit ups 10#)

RX+: 20#/14# VEST

Cash Out

Accumulate 3 minute hollow hold.

Thursday 07.19.18

Announcements

** Upcoming Events **
Breathing Workshop w/ Coach Adrian
– Sat 7/21 @ 10:30am:
– Learn to perform better in workouts and daily activities
– More info and Register: https://bit.ly/2zv3NAC

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Training

Mobility

Hamstrings

Strength

A1: Deadlift (4 X 6 )

4 sets x 6 reps @10×0

work at: 60/65%-65/70%-70/75% x 2

rest about :30-60 seconds before A2

On a 3-4 clock to complete both A1/A2

A2: Double KB/DB Z-press (4 X 8 @3010)

https://youtu.be/5EAOBu-EQKk

Metcon

B: (18.07.19) (AMRAP – Reps)

EMOM 10

10 Russian KB swings (70#/53#/35#)

In the remaining time:

AMRAP

5′-10′-15′-20′ suicide run

(5’=1 rep,10’=2 reps,15’=3 reps and 20’=4 reps )

– Every time you complete a full suicide run it is worth 10 reps. Score is total reps accumulated during the suicide runs. rKBs don’t count towards score.

Wednesday 07.18.18

Announcements

** Upcoming Events **
Breathing Workshop w/ Coach Adrian
– Sat 7/21 @ 10:30am:
– Learn to perform better in workouts and daily activities
– More info and Register: https://bit.ly/2zv3NAC

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Practice

Mobility

coaches choice

Skill Work

15 minutes to work on skill of your choice.

(18.07.18) (Time)

For Time (CAP 25):

800 m

50 calories assault bike

50 calories row

50 burpees

50 double unders

800 m run

-The workout starts with the run and ends with the run. However, the movement in between can be completed in any order.

Metcon

Cash Out

2x

200 m farmers carry As Heavy As Possible

Every break = 10 second L-sit holds to be completed at the end.