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. 

Work Out of the Day

Tuesday 01.16.18

The Foundry Union Station - CrossFitWarm-upContext: Practice Mobility: shouldersMetconB: CrossFit Games Open 11.5 (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#Cash OutDurante Core (Time)5 Rounds...

Monday 01.15.18

The Foundry Union Station - CrossFitWarm-upContext: Training Mobility: HIpsStrengthA: Front Squat (7 x 1 @10x1)7 sets to build up to a heavy single @ 1 down, explode up. (18 minute clock to complete FS and active mobility/stability work) Active...

TEAM WOD 01.13.18

The Foundry Union Station - Team MetconThe 500 (Time)In teams of 2: For Time 100 cal row 50 rotational ball slams (right side) 20/14/10 50 rotational ball slams (left side) 20/14/10 100 single unders 50 medball cleans 20/14/10 50 russian twist 20/14/10 (R+L= 1 REP)...

Friday 01.12.17

The Foundry Union Station - CrossFitWarm-upContext: Training Mobility: shouldersStrengthA: Muscle-ups (6 x 1-3 strict muscle ups or progression)if strength for MU is not present. Modify to Pull ups and ring dipsAa: Pull-ups (6x 2-6 @3010)Ab: Ring Dips (6 x 2-6 @30x0...

Thursday 01.11.18

The Foundry Union Station - CrossFitWarm-upContext: Training Mobility: AnklesStrengthA: Overhead Squat (3 x 15-12-9@11x0)3 sets x 15-12-9 @ 1 down, 1 hold, exlode up. Start at 50% then 55% and 60% On a 3 minute clockMetconB: (18.01.11) Fast Feet (AMRAP -...

Class Descriptions

WOD: All Levels

Open to all levels after completing Foundations.

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

Open to all levels after completing Foundations.

A CrossFit workout performed in teams of 2, 3, 4 or more!  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!  Join us afterward for complimentary coffee and fruit.

Benchmark WOD

Recommended for intermediate athletes and above.

Benchmark WoD’s are standardized CrossFit workouts performed all around the world.  Benchmarks are a fun way to measure your performance over time, and compare yourself to other athletes worldwide.  “The Girls” are shorter, intense power workouts, whereas “The Heros” are long, grueling tests of endurance.  Benchmarks are very challenging, but fun and rewarding to complete.

The Forge

Completed during your first 3-5 weeks as a new member.

Our introductory course for new members will introduce you to CrossFit movements and prepare you to move safely and proficiently.  You must complete the private or partner sessions before advancing to the regular CrossFit classes.  Morning, daytime, and evening sessions are available and scheduled directly with a coach.


Open to all levels.

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.

Yoga for Athletes

Open to all levels.

Our Yoga class was developed specifically to address the needs of athletes.  During the hour we will address tightness and range of motion in the major muscle groups trained during that week’s programming.  Consistent practice will improve performance through an improved range of motion, core strength, balance, and resiliency against injury.