Our Classes

Class Schedule

For easy access to the Schedule, WoD, Whiteboard and to RSVP for class, download the Wodify app in the Apple store or Google Play Store.  The Foundry offers multiple programming streams to prepare you for a wide variety of athletic activities and physical challenges. 

Class Descriptions

 

WOD: All Levels

The Workout of the Day, or “WoD” is the primary training tool utilized at The Foundry.  Each workout contains a warm-up, a skill or strength component, and a conditioning element.  Classes are led by a head coach, who will structure the class and provide instruction.  An assistant coach may also be present.  Workouts change every day, but the same WoD is performed at each class time, so you are free to come in the morning, daytime, or evening.  Attend 4-6 classes per week for maximum results.

Team WOD

A CrossFit workout performed in teams of 2, 3, or 4.  Team workouts are held Saturday Mornings and do not contain skill or strength work, but instead, challenge your endurance with a long METCON (Metabolic Conditioning).  Teamwork and camaraderie are essential!

Barbell Club

Barbell Club is a 75-minute class focused on strength and Olympic Lifting.  In this class we spend a lot more time on each lift than normal class and it’s a good opportunity to improve your technique and power output.  Typically there are 3-5 lifts and accessory movements performed.

Mobility

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.

 

Workout of the Day

Team WOD 01.19.19

The Foundry Union Station – Team Metcon

View Public Whiteboard

(19.01.18) (Time)

10 rounds for time:

3 Shoulder to Overhead (115#/65#/45#)/ partner holds bar at top of Deadlift

6 Sit ups – partner holds hollow

9 Push Ups – partner must hold plank

12 Air squats – partner holds a wall sit

15 Assault bike Calories (or 21 cal row or AD6 bike) – partner rest

In teams of 2, 5 rounds per person, alternating every full round.

RX+: 155/95

(Optional, not rx or rx+)- weighted vest

Sunday 01.20.19 (open gym)

The Foundry Union Station – CrossFit

View Public Whiteboard

Accessory

CF MS190119

On a 50-minute clock, with no rest between:

15 minutes of handstand practice

10 minutes of L-sit practice

5 minutes of double-unders

20 minutes of stretching

Friday 01.18.19

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Competition

Mobility

Coaches Choice

Skill Work

12 minutes to work on your “Goat”

“Goats” are skills we don’t like/aren’t very good at

and

‘Getting our Goats’ refers to the time spend correcting these deficiencies.

e.g. Double-Unders, Ring Dips, Muscle-Ups, Squat Mobility, handstand work….

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Athletic:

knees to chest

14#/10# wb

95#/65# clean

10 pull ups + 10 dips

Fitness:

ab mat sit ups

10#/6# wall balls

75#/55# clean

10 jumping pull ups + 10 push ups

*Heats might be needed with a delay start.

Cooldown

Class cooldown/mobility

Thursday 01.17.19

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Practice

Mobility

Shoulders

Strength

3-4 rounds not for time but for quality in 20 minutes

A1: Floor Press (3-4 x 12 )

Use DB/KB.

During today floor press hold the glute bridge position.

A2: Supine Bar Rows (3-4 x 8 @1013)

3 second hold on the top.

A3: Russian Dips (3-4 x 3-5 reps)

https://youtu.be/og3Txbm8-LQ

scaled:

https://youtu.be/iSks2uS_M_Q

A4: GHD Back Extensions (3-4 x 5-8)

https://youtu.be/xMyFXMZ6Ch0

Metcon

B: (19.01.17) Iron Pump (AMRAP – Reps)

Tabata 2x

Rotate twice through the following station.

1) In/out hops

2) In/In/out/out

3) OH lunges

4) Pinch hold right side

5) Pinch hold left side

6) Front Raise hold

7) Bent Over Row

8) Plate Ground to Overhead

45#/25#*/15#

*Women’s RX

Wednesday 01.16.19

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Training

Mobility

Coaches Choice

Metcon

A: (19.01.16) Row, Bike, Row (MAP 6/7) X 3 (3 Rounds for time)

In 12 minute intervals x 3 (36 minutes)

1) 2000 m row/ 1500m row */ 1200 m row

2) 100 cal bike / 80 cal bike* / 60 cal bike

3) 2000 m row/ 1500m row */ 1200 m row

RX+: 120 / 100* bike cals in no more than your row time.

*women’s RX.

(AD6 bike: 120/ 100 / 80 great for “fitness or health” track. )

The goal is to complete the work in 7-9 minutes, resting about half of the time of work. (ex. Work for 8 minutes/ rest for 4). Additionally, best practices of this type of training should reflect similars scores on first row and second row. Other of stations doesn’t matter, it is okay to go from row to row.

Core work:

Complete isometric holds in the remaining time of the intervals.

Options (select something that will allow for :30-:60 second holds):

Plank (low or high)

Side planks

Hollow/Arch

Handstand Hold

L- Sit/Hang

Sorensen

Cooldown

Class Cooldown/ Mobility at the end of class.

Cash Out

Complete an extra round of the intervals. Preferably the bike and match your previous time (row is okay as well)