The Foundry Union Station, The Foundry Printers Row – CrossFit

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Context: Practice

Mobility: Hip and Shoulder

Coach’s Choice General Warm Up


Bench Press (1RM)


Baseline (Time)

Baseline: Cap 10 min

500m Row

40 Air Squats

30 Sit ups

20 Push up

10 Pull ups

Cash Out

“Year End Goals” (YEG)

Choose 2 – 3 to test. Here are a some ideas on what to test (But don’t feel limited by this list)

Max effort 400m run

Max effort 200m run

Max effort 100m run

Max effort 800m run

Max effort 1 mile run

Max effort 100m row

Max effort 250m row

Max effort 500m row

Max effort 1000m row

Max push-ups in a minute

Max consecutive push-ups (no dropping off of toes)

Tabata Squats

Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive strict pull ups

Max weight from the floor to overhead (Clean and Jerk)

Max weight deadlift

Max consecutive double unders

Max height box jump

Max distance broad jump

Max weight Turkish get-up