The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What do you think is the most under-represented musician/genre in our WoD music?


Tabata (air squat drills)

1. squat stretch

2. wall squats

3. lunges

4. bottom of squat


Coach led squat mobility

2 rounds: 15 of each

-banded side steps

-banded forward/back steps

-kb goblet squats

-good mornings

-5 humane burpees


Back Squat Warm up sets on a 3:00 clock

1x 12-15 w/ empty bar

1x 12 w/ 35-40% of 1RM

Back Squat (2×18)

4:00 clock

Aim to hit 45-55% of 1RM and/or heavier than your 2×20 from Week 1 of the cycle.


Metcon (Time)

For time, CAP 8

30 situps + 15 burpees

20 situps + 10 burpees

10 situps + 5 burpees

RX+ is 40-30-20 situps, 20-15-10 burpees

*This is a short and fast burner, there is no pacing, JUST GO! GET AFTER IT!