Thursday 03.21.19

Thursday 03.21.19

The Foundry Union Station – CrossFitView Public WhiteboardContextActive RecoveryMetconIf you are completing the workout tomorrow complete “A” if not, then complete “B”A: Movement Flow 2 (AMRAP – Rounds and Reps)In a 20 minute clock...
Wednesday 03.20.19

Wednesday 03.20.19

The Foundry Union Station – CrossFitView Public WhiteboardContextPracticeMobilityWarm up to include Table tops and/or scorpionsSkill Work10 minutes to work on Skin the Cat to German Hang Looking to complete 5-15 reps total https://youtu.be/5KaDOUeMY98MetconB:...
Tuesday 03.19.19

Tuesday 03.19.19

The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityChestStrengthA: Bench Press (12 minutes to find a heavy single for the day)MetconB: 19.03.19 (MAP 4/5 -WGM) (Calories)2:30 minute on/ 2:30 minutes off x 5 8 bench press 6 strict...
Monday 03.18.19

Monday 03.18.19

The Foundry Union Station – CrossFitView Public WhiteboardContextTrainingMobilityshoulders/front rackStrengthA1: Thruster (20 minutes to find a set of 5 heavy thrusters)coming from the ground. In between your thruster sets, complete A2A2: L-Sit (Accumulate 3...
Friday 03.15.19

Friday 03.15.19

The Foundry Union Station – EventView Public WhiteboardRX: Foundry Open 19.4 (18-34) (AMRAP – Reps)Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12...