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.

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.

Today’s Workout

Thursday 03.21.19

The Foundry Union Station – CrossFit

View Public Whiteboard

Context

Active Recovery

Metcon

If you are completing the workout tomorrow complete “A” if not, then complete “B”

A: Movement Flow 2 (AMRAP – Rounds and Reps)

In a 20 minute clock

14 controlled deadbugs

14 glute bridges

2 minutes row, bike or run @EZ pace

14 controlled Bird-dogs

14 supermans

2 minutes row, bike or run @ EZ pace

14 controlled back scales

14 shin box transition

2 minutes row, bike or run@EZ pace

b: 19.03.21 (Time)

For Time CAP 20

For time:

Row 500 meters

21 thrusters

Row 1,000 meters

15 thrusters

Row 500 meters

21 thrusters

RX: 135/ 95#

Athletic: 95/65#

Fitness: 75/55#

Rest, Recovery, Mobility

Coach led ROMWOD or mobility for the remainder of class