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

Friday 11.16.18

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Training

Mobility

Strongman




Thursday 11.15.18

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Practice or recovery

Mobility

Strength

A1: GHD Back Extensions (2-3 x 5-8)

https://youtu.be/xMyFXMZ6Ch0

A2: Weighted Step-ups (2-3 x 10 alternating )

A3: Overhead KB windmill (2-3 x 7 per side)

https://youtu.be/ITSmgn_BQgY

Metcon

B: (18.11.16) (Time)

4 rounds for time

100ft* walking lunges

30 ab mat sit ups

20 push ups

RX+: Medball walking lunges 20/14#, 20 GHD sit ups, Ring push ups

(MAP 10) 20 minutes Row (Active Recovery) (Calories)

(MAP 10) 20 minutes Assault Bike (Active Recovery) (Calories)

20 minutes Assault Bike (Active Recovery)

(refer to aerobic capacity (flywheel bike) 20 minute max test if looking for score)

Wednesday 11.14.18

The Foundry Union Station – CrossFit

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Context

Practice

Mobility

Coaches Choice

Strength

A: Power Clean and Jerk (16 x 1 )

1 power clean and split jerk every 45 secs.

Work around 50% of 1RM.

Metcon

B: (18.11.14) (3 Rounds for time)

Every 6 minutes x 3

Max effort 500 m row

Score is total time accumulated from the rounds.

Tuesday 11.13.18

The Foundry Union Station – CrossFit

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Context

Training

Mobility

Hips and/or Front Rack

Strength

A: Front Squat (5-5-5-3-3-3)

Metcon

B: (18.11.13) (AMRAP – Rounds and Reps)

Every minute on the minute for 7 minutes

10 Goblet Squats + Burpees to 6″ Target

(use DB/KB/Stone for GBS)

Goblet squats should not take more than 30 seconds.

Monday 11.12.18

The Foundry Union Station – CrossFit

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Context

Practice

Mobility

shoulder

Metcon

A: Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
CAP 30

Women’s RX:

155# DL

Athletic:

1 ab mat, 185#/125#, 8 pull ups, 18 double unders

Health:

double kb/db push press, DL weight should be unbroken, 4 pull ups/rr, 50 singles.

Cooldown

Mandatory Cooldown