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

Wednesday 12.19.18

The Foundry Union Station – CrossFit

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Context

Competition

Mobility

coaches choice

Metcon

A: 12 DAYS OF CHRISTMAS (Time)

For Time

1 Sumo Deadlift High-Pull (75/55/35 lbs)

2 Thrusters (75/55/35 lbs)

3 Push Press (75/55/35 lbs)

4 Power Cleans (75/55/35 lbs)

5 Power Snatches (75/55/35lbs)

6 Kettlebell Swings (53/35/26 lbs)

7 Pull-Ups (ring rows)

8 Toes to bar ( sit ups)

9 Box Jumps (24/20/12 in)

10 Double Unders (bar hops)

11 Burpees

12 Overhead Walking Lunges (45/25/15 lbs Plate)

Suggested CAP 35. However, this wod is meant not to have a cap. Scaling guideline 25-30 minutes.

Cooldown

mandatory cooldown.

Tuesday 12.18.18

The Foundry Union Station – CrossFit

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Context

Training

Mobility

Shoulders

Strength

A: Bench Press (6 x 5-5-5-3-3-3 @10×1)

6 sets x 5-5-5-3-3-3 build to a challenging set of 3 using a 1 down/ explode up tempo

Start around 70% of 1RM

Unofficial superset:

8-12 reps of bicep curls per arm x 3-4 sets

Metcon

Bike or Row

B: 5 4 3 Row Intervals (Time)

500m row

Rest 2 min

400m row

Rest 2 min

300m row

Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined row times only, not the rests in this case.

40-30-20 Bike intervals (Time)

For Time

40 calories bike

Rest 2 minutes

30 calories bike

Rest 2 minutes

20 calories bike

(50-40-30 calories AD6 bike)

Score total time not including rest

Monday 12.17.18

The Foundry Union Station – CrossFit

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Context

practice

Mobility

hips

Strength

A: Front Box Squat (7 x 3 @42×1)

7 sets x 3 reps @4 down, 2 down, explode up.

Box height should be just below parallel. This tempo is challenging therefore use a weight that stays true to tempo.

Box squats are great to develop great positional strength plus developing speed in the concentric phase of the movement. All while not overloading the joints.

Suggested %: 40-60% of 1RM, try to go slightly heavier than last week’s set of 4.

A2: Handstand Push-ups (7 x 3-5 )

Kipping Handstand pushup practice time. ONLY IF YOU HAVE STRICT HSPU with 1 abmat only. If not, you need to work on your upper body pressing strength.

Instead work on 3 second negatives or double KB z-press

Metcon

B: (18.12.17) (Time)

For Time:

CAP 12

1-2-3-4-5-6-7-8-9-10

2 x DB/kbs squats

facing burpee over the the DB

The goal is to complete each set of squats unbroken at least until set 8. This isn’t a heavy squat, it is about your mental toughness.

Cash Out

3X

10 Hollow rocks

10 tuck ups

10 V- ups

:20 second hollow hold

Team WOD 12.15.18

The Foundry Union Station – Team Metcon

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(18.12.15) (Time)

In teams of 2

For Time:

3000 m row

Then

5 rounds of :

50 synchronized double unders

40 ft synchronized SA overhead walking lunges.

Then

30 synchronized burpees

RX: 50#/ 35#

Athletic: 35#/20#

Fitness: 20#/ 10#

* one person working at a time during row.

RX+: 100 cals bike instead of row

Friday 12.14.18

The Foundry Union Station – CrossFit

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Context

competition

Mobility

hips

Strength

A: Back Squat (12 minutes to build to a heavy set of 5)

Metcon

B: INCREDIBLE HULK (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squat

RX: 115/75#

Athletic: 95/65#

Fitness: 75/55#