by Justin Quandt | Sep 26, 2013 | WoD
STRENGTH: Press 15:00 to build to 1RM Push Press @ 90% of 1RM Press repeat max reps on :20 REST until failure to complete minimum 6 reps MetCon: 6 rounds – CAP8 3 Muscle-up (sub: 6 CTB) 10m Broad Jump For Time – CAP8 Tabata 1K... 
by Justin Quandt | Sep 26, 2013 | Blog, recent
This week were are honoring a Foundry member who really shines in her own light. We would like to highlight Roz because she is an inspiration to many of us with her amazing strength and beautiful spirit. Roz is always a great member of class and has a fun story to... by Justin Quandt | Sep 26, 2013 | Endurance WoD
Session 4, Week 2, Taper Week 1 WARM-UP Long-Intervals: 4 x CLOCK 5, 800m run + AMRAP Burpee (REST 3:00 between rounds) COOL-DOWN *NOTE: This workout is for Endurance athletes only! Next scheduled endurance start date will be in the... by Justin Quandt | Sep 26, 2013 | WoD
TECH: starting < 60% main lift set1 – 3 reps at each position set2 – 2 reps at each position set3- 1 rep at each position 3-position Clean high hang power hang power low hang power MOBILITY: Lower Body hip flexor/ quad glutes/ hamstring... by Justin Quandt | Sep 24, 2013 | WoD
SKILL: Tire Flips 20:00 teams of 2, 10m for time MetCon: Partner WoD – NO CAP, just get it done! 1oo Burpee BallSlam (slam on plate target) 100 WallBall (over the pull-up bar) 100 Pull-up (may hang from bar or dismount as partner reps) *all reps are...
