312.566.7201

Announcements

– Olympic Lifting Course SOLD OUT.
We’ll hold another in February or March
– Holiday Hours
Check our newsletter or the board at the gym for details.

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

Kettlebell Shoulder Warm-Up (No Measure)

With a light/medium kettlebell

2 Rounds

– 5 Shoulder presses each side

– 5 Halos each side

– 1 Turkish Get-Up each side

Strength

Shoulder Press (6 x 3+3)

Gymnastics

Hollow Rock (Tabata)

Hollow Rock
Tabata Hollow Rocks

8 Rounds :20 Work / :10 Rest

Metcon

Metcon (AMRAP – Reps)

5 Rounds :90 Work / :90 Rest

13 Pull-ups

AMRAP KB Swings (US) 53/35

*Score is KB Reps

*RX+ – CTB Pull-ups and 70/53 KB