Our Classes

Class Schedule

Class Descriptions


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 skill or strength component, and a high-intensity workout.  Classes are led by a coach, who will structure the class and provide instruction.  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 3-5 classes per week for best results.

Team Workout

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

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.


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.

Today’s Workout

Team WOD 05.25.19

The Foundry Union Station – CrossFit

View Public Whiteboard

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)