Saturday Schedule is as follows:
Union Station is CLOSED
Printers Row
9am>> Trodo Open/Team CrossFit
10am>> Barbell Club
11am>> Benchmark
12-2pm>> Open Gym

The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard


2-3 rounds in 12 minutes:

5 inchworm w/ push up

5 Deadlifts

5 Hang power cleans

5 Front Squats

5 Push Press

5 Back Squats

5 Table Tops

start at empty bar and increase weight if you want but do not go higher than 95#


A: Clean (1 power clean + 1 hang squat clean)

10 minutes to build to a heavy complex

B: Clean (6x 1 complex )

Take 70-80% of [A] and maintain for OTM 6


Metcon (Time)

For Time, CAP 15


Front Squats 135/95

Ring Dips
Scaling for dips is as follows…

– ring dips unassisted

– matador dips unassisted

– matador dips banded

– box/bench dips

– pushups