The Foundry Union Station – CrossFit

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Registration for the next 6-Week JumpStart session is now open. Session begins 5/11 – M/W/TH @7:30pm. Invite your friends and family to try CrossFit in a fun, challenging program full of fellow newbies!




Throacic spine


A: Power Snatch (3 x 5, 3 x 4, 2 x 3)

Every 90 seconds

Sets 1-3 x 5 touch and go reps

sets 4-6 x 4 touch and go reps

sets 7-8 x 3 touch and go reps

Start at 65% of 1RM and increase loading every time the rep scheme decreases.

Looking for fast and snappy power snatches.


B: The Incredible Matt (Time)

For Time:

In 10 minutes:

4 rounds of:

12 SA DB squat snatch 50/35# (6/6)

7 Chest to Bar Pull Ups

In the remaining time accumulate Handstand Walking for distance.

Athletic: SA Kb squat clean, chin over the bar pull ups, accumulate handstand hold time.

Fitness: SA Kb squat clean, jumping chest to bar, accumulated plank time.

** every time you break HSW, HS or Plank complete 3 burpees.