The Foundry will be closed –all day next Tuesday– on account of it being 4th of July. Happy 4th everyone!

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Hip


Front Box Squat

7 x 1 Front BOX squat – (7 sets of 1 rep, same weight across, approximately 50 – 60% of front squat).

Weighted Pull-ups

Super Set: 7 x 3 weighted strict pull up -or progression- (7 sets of 3 reps, “across,” scale to the same challenge as the main lift).


Ferrari Dino 246 (Time)

For time – 4 rounds

6 Overhead Squats (Health: 55lbs Front Squat, Athletic*: 65lbs, Performance: 115lbs)

8 Toes-to-Bar

12 Wall Balls (Health: 10lbs/8ft, Athletic*: 14lbs/9ft, Performance: 20lbs/10ft)

100m Sprint

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 5 – 10 Minutes. Scale Up: 135/85 and 30/20 Wall Ball

Cash Out

8 db squat cleans, 20 cal row, 3 rounds.