The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


Context: Mental Toughness

Mobility: Hip


Front Box Squat

Strength: 6 x 2 Front BOX squat – 8 of 15 (6 sets of 2 reps, same weight across, approximately 70 – 80% of front squat).

Weighted Pull-ups

Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).


Frontin’ (AMRAP – Reps)

For reps – 3 rounds

1 minute each for max reps (FGB style)


strict chin-up (Health: assisted strict chin up)

row or airdyne (for calories)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 100 – 150 reps, about 10-15 reps on average for each movement.

Cash Out

10 db squat clean thrusters, 200m run, 3 rounds