The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What is the biggest “gain” or accomplishment you’ve made since starting at The Foundry (gym or personal)?


Coach led barbell warm up to include at least…

-positions (high hang, low hang, floor)

-jerk review/drills


Clean and Jerk (7 x 2 + 1)

*Sets to be completed on a 2:00 clock

*First set is at 70% of 1RM

*Build weight across working sets

Clean (7 x 1 Complex)

Complex is….

3-Position Clean – Top-Down

1x High Hang Clean

1x Below Knee Hang Clean

1x Clean

*Sets to be completed on a 2:00 clock

*Sets to be completed between 65-70% of 1RM

*Yes, these are all squat cleans

Metcon (AMRAP – Rounds and Reps)


20 – Air Squats

15 – Sit-ups

10 – Burpees