Workout of The Day
The Workout of the Day, or “WoD” is the primary strength and conditioning class at The Foundry. Each class contains a warm-up,
A CrossFit workout performed in teams of 2, 3, or 4. Team workouts are typically longer, requiring more endurance. Teamwork and camaraderie are essential!
Barbell Club is a 75-minute class focused on strength and Olympic Lifting. In this
All athletes will at some point have their performance limited by their range of motion and ability to get into position. Mobility is a 45-minute class devoted entirely to improving range of motion, rehabilitation, and injury prevention. We use a variety of tools such as stretching, myofascial release, and “smashing” to increase flexibility, reduce inflammation, and improve performance.
The Foundry Union Station – CrossFit
19.05.25 (AMRAP – Reps)
30 minute AMRAP
In teams of 3
100 rKB swings (53/35#)
80 box step overs 20″
60 alternating med ball sit ups 20#/14#/10# @4ft apart
40 partner Sprawl Ball 20#/14/10#
200 m buddy carry
2 people will be working on the amrap, while the a 3 person will be working on Assault Bike Calories.
The teams can change roles as needed.
Score is total reps accumulated + Calories.
(Buddy carry doesn’t count for score)