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...
Friday

Friday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)GENERAL WARM-UP (7:00) 2:00 Row/Bike (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom)...
Wednesday

Wednesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2:00 EZ ROW… -Into- 3 ROUNDS (w/ a light DB)… 6 SA Standing DB High Pull (L) 6 SA DB Strict Press (L) ‘25 SA DB OH Walk (L) 6 SA Standing DB High Pull (R) 6 SA DB Strict Press (R) ‘25 SA...
Monday

Monday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK…3-4 ROUNDS 200m Row 10 Reverse Lunges w/ Twist 10 Push Up to Pike 8 Box Step Ups 8 Up DownsWorkoutMetcon (Time)FOR TIME* 600m Row 50 Box Jump + Step-Down (24/20) 40 DBL...