Attention Members: Monday, April 4th starts the beginning of a new 12-week cycle focused on STRENGTH in the basic lifts (Back Squat, Bench Press, Deadlift, Front Squat). We will spend 4 weeks on each lift (bench and deadlift are combined). Rep schemes are percentage based, please follow them for the best results. Let’s get our beach bodies ready!! 🙂

The Foundry Union Station, The Foundry Printers Row – CrossFit

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3 rounds of:

15 air squats

5 deadlifts

5 upright row

5 push press behind the neck

5 inchworm w/push up

10 band pull aparts

15 band pass throughs


Power Snatch (6×2)

1:45 clock

Start @ 60% and build to a heavy double

You may drop from the top, but must finish the double within 30s


Metcon (AMRAP – Reps)

3 rounds of…

90s max burpees

90s REST

90s max calorie row

90s REST
Score = total reps and calories combined