Foundry Endurance Info Session THIS Thursday 7/2 from 6-7pm @ Printers Row with coach Jeff.
– Learn how you can run faster, complete your first race or set a new PR, and maintain a strong, lean, and healthy body.

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


200m jog, then…

10 squat stretches or spidermans

12 situps

10 calf raises each way


Athletes will rest 5 minutes between the two Metcons based on their individual time. If you do not finish the allotted work in the CAP time; stop and rest 5mins before proceeding to the next Metcon.

A.: Metcon (Time)

CAP 15

1000m Row

75 Double Unders

50 Air Squats

25 Ball Slams (20/14)

DU Sub – 150 Singles

B.: Metcon (Time)

CAP 15

800m Run

60 Kettlebell Swings – Russian (53/35)

40 Wallballs (20/14)

20 Box Jumps (24/20)

10 Handstand Push-ups

C.: Metcon (Time)

Total time to complete both workouts including the 5mins of rest.