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 09.19.18

The Foundry Union Station – CrossFit

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Context

competition

Mobility

Coaches Choice

Strength

A: Hang Power Snatch (7 sets x 1 Complex)

7 sets x 1 complex:

Comples:

1 high hang power snatch (pockets)

1 mid hang power snatch (above knee)

1 low hang power snatch (below knee)

Remember that each rep builds upon each other. Focus on quality movement.

Work around 50% of 1RM and keep the same weight for all sets.

Metcon

B(a): Baseline (Time)

Baseline: Cap 10 min

500m Row

40 Air Squats

30 Sit ups

20 Push up

10 Pull ups

B(b): Assault Baseline (Time)

For Time CAP 12 minutes

60 Cal. Assault Bike

50 Air Squats

40 Sit Ups

30 Push Ups

20 Pull Ups

10 Burpees
If you have done Baseline multiple times or if your time is under 5 minutes. Then you have the option to try this new baseline.

Multiple heats will be needed today.

Tuesday 09.18.18

The Foundry Union Station – CrossFit

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Context

Training

Mobility

Hips

Strength

A: Back Squat (5-5-5-3-3-3-15)

7 sets x 5(x3), 3(x3), 15

Work at a weight that allows for back squat mechanics to be challenged, yet sustainable.

suggested – no higher than 85%.

After the last set of 3, lower the weight to about 50% of the bar and complete your set of 15

Metcon

B: (18.09.18) (Time)

For time:

5 rounds

8 Alt. Front rack Lunges (in place)

40 double unders

RX: 115/75#

Athletic: 95/65#

Health: 75/45#

RX+: 135#/95#

Monday 09.17.18

The Foundry Union Station – CrossFit

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Context

Training

Mobility

Shoulders

Strength

A1: Push Jerk (6 sets x 5 reps )

6 sets x 5 reps

work between

60-70% of 1RM

Focus on speed under the bar.

A2: False Grip Ring Rows (6 sets x 4 reps @4014)

https://youtu.be/puz-5s7P_Kc

https://youtu.be/SezcLvuArY8
6 sets x 4 reps @4 down, 1 up, 4 second hold at the top.

Metcon

B: (18.09.17) (AMRAP – Rounds and Reps)

AMRAP 12

200 m run

14 SA DB Hang Power Clean and Jerk ( 7/7)

7 lateral burpee over db

RX: 50#/35#

Athletic: 35#/20#

Health: 10#

Finisher

3 rounds of:

10 hi/lo planks

12 hollow rocks

14 scissors kicks (R+L=1)

To be completed immediately after the metcon as a class.

Team WOD 09.15.18

The Foundry Union Station – Team Metcon

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It’s a long way to the top (Time)

For time CAP 40:

10-20-30-40-50

Alternating DB Snatch

Box Step Overs

Sit Ups

1 partner works on the couplet as partner 2 runs 450m w/ a medball.

Partners switch roles once the run is completed.

RX: 50#DB, 35#/26 KBx2, 20″ box, 20/14# medball

Athletic: 35#DB, 26/18# KBx2, 20″ box, 14/10# medball

health: 20#DB, BWT step overs , 20″ box, 8/6# medball

Friday 09.14.18

The Foundry Union Station – CrossFit

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Context

Training

Mobility

Shoulders

Skill Work

Kipping Handstand Push Up and Kipping Ring Dip technique.

Metcon

(18.09.14) (AMRAP – Rounds and Reps)

In 20 minutes:

Buy in:

200 double unders (athletic: 4 singles + 1 Double x 40, health: 300 singles)

rest 1 minute

then

AMRAP

60 Calorie row

50 Toes to Bar (knees to chest)

40 Wall Balls

30 Power Cleans

20 Handstand Push Ups (athletic: box handstand push ups, Health: pike push ups or push ups)

10 Ring Muscle ups (athletic: CTB + RD, health: pull up variation + box jumping dip)

RX: 135/95#, 20#/14#

Athletic: 115#/75#, 14#/10#

Health: 65#/45#, find a MB that will allow you to complete sets of 10