Thursday

Thursday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Slam Ball Deadlift → Slam Ball...
Wednesday

Wednesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate HopsSkillWarm-up (No Measure)ON A 8:00 RUNNING CLOCK… Practice Footwork on Rope Climb* *Practice...
Tuesday

Tuesday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH Split Squats Into… 2...
Monday

Monday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10 Arm Haulers :20- :30 Hollow Hold Then grab a light-moderate...
Sunday

Sunday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2-3 minutes of light Rowing or Biking. then… 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad JumpsStrengthMetcon (Weight)ON A 13:00 RUNNING...
Saturday

Saturday

The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up!WorkoutMetcon (AMRAP – Reps)Team EMOM...