by Justin Quandt | Mar 29, 2014 | Endurance WoD
Session 1, Week 2 Saturday March 29th 9 AM Team Obstacle Workout (WoDs with friends) Odd Implement: Rope AMRAP 30 – team of four 1. 2 rope climbs 2. sandbag clean box over 3. KB tater 4. Over under benches **This workout is for Endurance athletes only. The next... by Justin Quandt | Mar 25, 2014 | Endurance WoD
Session 1, Week 2 A. Individual Run Workout 5.3 Miles, Moderate Effort Suggested Route: LAP1 – about 3.21 miles • Start at FOUNDRY: • S on Clark to 18th • W on 18th to Canal • N on Canal to Harrison • E on Harrison to Clark • S on Clark to FOUNDRY LAP2 –... by Justin Quandt | Mar 22, 2014 | Endurance WoD
Session 1, Week 1 9 AM Team Obstacle Workout Odd Implement: Yolk Team of 2 x 4 2:00 x 4 1. Yolk Walk: 10 m distance- alternate lengths between 2 2. Ball Slam 40 total- trade every rep 3. High Low Plank 40 total 4. KB Jump Squat 40 total- trade every rep *Bar hang once... by Justin Quandt | Mar 18, 2014 | Endurance WoD
Session 1, Week 1 Spring Endurance Program Session 1 Week 1 A. Individual Run Workout 2.7 Miles, Easy Effort Suggested Route: Start at the gym: run to the “foundry 5k track” run under the Roosevelt bridge, around cotton tail park and to the other side. Follow that... 
by Justin Quandt | Mar 6, 2014 | Blog, Endurance WoD, recent
So maybe you just signed up for your first obstacle race or maybe the idea of signing up for a half-marathon as been lingering in your mind…look no further than The Foundry’s Spring Endurance Program to prepare you for that challenge! In the next 12 weeks we will be... 
by Justin Quandt | Feb 28, 2014 | Endurance WoD, recent
On Saturday February 22nd, The Foundry Winter Endurance team took on the 2014 Chicago Indoor Rowing Championship at Chicago State University. 21 Foundry members competed in the Open Competition and the CrossFit Challenge divisions. We had a great day working as a...
