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

Thursday 05.24.18

Announcements

To register for the event click below:
https://bit.ly/2IF6lAa
Pre-Sale Limited Edition “Murph” T-shirt $25 until 05/27

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Practice

Mobility

shoulders

Strength

A1: Weighted Chin-Up (4-6 sets x 3-5 reps)

Use a supinated grip
4-6 sets x 3-5 reps, rest 1 min then

A2: Single Arm DB/KB seated z-press (4 x 8-10)

https://youtu.be/nv1tIuIWx4M
4 sets x 8-10 reps per side; rest :30 between arms.

16 minutes for A1&A2

Skill Work

Rope Climb

Metcon

B: OTM series burpee/RC/AB (AMRAP – Reps)

On the Minute x 12

1)10 burpees + AMRAP Rope Climbs

2) rest

3)AMRAP cals Assault Bike

4) rest

RX+: 20/14# weighted vest

health: 7 burpees + rope lowers

Wednesday 05.23.18

The Foundry Union Station – CrossFit

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Context

Training

Mobility

coaches choice

Strength

A: Deadlift (5 x 5 @4010)

Metcon

B: (18.01.26) Bounce Back Up (Time)

For Time:

CAP 14

30-20-10

Box Jumps 20/16/12″

KB Swings (A) – 53/35/26

SA Thrusters – 53/35/26

Scaling Guideline: 8-12 minutes

()

Tuesday 05.22.18

The Foundry Union Station – CrossFit

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Context

Training

Mobility

shoulders

Strength

A1: Shoulder Press (3-5 x 6-10 @2010)

Men: 5 sets x 6 reps @2010

Women: 3 sets x 10 reps @ 2010

65-75% 1RM for Males.

50-60% 1RM for Females.

15-20 minutes to complete this section (A1+A2)

A2: 3 point Kb/db row (3 x 10-12 per side)

Use a box or bench to rest one hand on top.

Use other hand to row the kb/db

Drive the elbow as high as possible without rotation.
3 sets x 10-12 reps per side

Metcon

B: (18.05.22)Raising the Standars (Time)

For Time CAP 14;

45-36-27-18-9 Double Unders (athletic: 2 singles + 1 du, health: 2x singles)

15-12-9-6-3 Pull Up + Push up (health: Ring Rows)

RX+

15-12-9-6-3 Triple Unders

5-4-3-2-1 Burpee Ring Muscle up

(20#/14# vest optional)

Cash Out

Tabata hollow rocks

Monday 05.21.18

The Foundry Union Station – CrossFit

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Context

Training

Mobility

Hips

Strength

A: Back Squat (3 x 15 @2010)

3 sets x 15 reps @2 down, 1 up

Work between 50-70% of 1RM

Every 3:30 – 4 minutes

Optional A2: 10 ring rows @3010

Metcon

B: Team 4000/3500 m row (alt 250) (Time)

In teams of 2,

For time CAP 18

4000m row, alternating every 250m (men)

3500 m row alternating every 250m (women)

*if missing a partner

2000 m (men) or 1500 m (women). 1 min on/1 min off

Cash Out

3 x

12 ghd hip extensions

8 db/kb thrusters

Team MetCon 05.19.18

The Foundry Union Station – Team Metcon

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A: (18.05.19) Event 6 Regionals 2018 (team variation) (Time)

For time:

Teams of 3

12 Rope Climbs

48 Thrusters

9 Rope Climbs

36 Thrusters

6 Rope Climbs

24 Thrusters

RX+:135/95#

(Performance)RX:115/85#

Athletic: 95/65#

Health: 75/45#