The Trodo Open is on Saturday, April 16th at Printers Row. Time TBD.
If you had fun with the CrossFit Open, then the Trodo Open is going to be even MORE fun because you’ll be working out with 3 of your fellow athletes! Plenty of categories to find the right push for YOU. Any and all levels encouraged to participate. Check out the workout here: http://trodo.org/open/

The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard


Rotate through the following movements for 10 minutes.

8 squat stretches- air squats-Goblet squats

8 inchworms w/ push up

8 suitcase deadlift per side

10 pvc pass throughs

10 kips-ring rows- pulling variation

10 Good mornings

**If doing MU add:

:15 sec support hold- :15 sec hold bottom- 3 ring dips

6 minutes to Build DL weight for Metcon 1


Metcon (AMRAP – Rounds and Reps)

Metcon: AMRAP 16


18 Wallballs 20/14

6 Deadlifts 225/155

3 Ring MU
RX+ is 275/185

Scale for MU is as follows

– bar MU

– 5 chest to bar (scale to hit chest to bar)

Metcon (AMRAP – Rounds)


Odds >> 25 air squats

Evens >> 5 clean & jerks @ 135/95
If you miss hitting 25 air squats in the minute, scale down to 20 (then 15)

*Score = total rounds passed at RX rep scheme