312.566.7201
Saturday

Saturday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 3 Minutes 10 Scap Push-Ups 5 Inch Worms + Push-Ups 10 Groiners + Twist -Quick Rest- AMRAP x 3 Minutes 12 Reverse Lunges 10 MedBall Strict Press 10 Broad Jumps -Quick Rest- AMRAP x 3 Minutes...
Friday

Friday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)PARTNER GENERAL WARM-UP IN TEAMS OF 2… 60 Cal Row/Bike (alt. every 10 cals) While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges Into… 2 SETS 20 Med Ball Squat + Toss (stand 5’ apart,...
Thursday

Thursday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)EMOM x 12 MINUTES* 1: Row 2: SA KB Work 3: Jump Rope Work + BW Movement *Each round will progress in intensity and complexity. Below is a suggested progression for each movement Round 1 1: Easy Row...
Wednesday

Wednesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)BARBELL WARM-UP* 3-4 Rounds 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Elbow Punches 5 Hang Power Cleans 5 Front Squats 5 Strict Press 5 Push PressStrengthClean and Jerk (3RM)ON A 20:00 RUNNING...
Tuesday

Tuesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)ON A 12:00 RUNNING CLOCK… 2 ROUNDS 1:00 Row/Bike 10 Tempo Push-ups (31×1) 10/10 Single Arm Tempo DB Floor Press (3331) 10/10 Single Arm DB Arnold Press 2 ROUNDS :30 HS Hold :30 Inch Worms...