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: Shoulder


Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat snatch (pause 3 seconds just below the knee) plus hang squat snatch. Use 50-70% of max snatch.


The New Creed (Time)

For time.


Hang power snatch (Health: 35lb American kettlebell swing / Athletic: 65lb* / Performance: 115lb)

Push jerk (Health: 35lb bar, Performance/Athletic*: same)

50-40-30-20-10* Double Unders (Health: 150-120-90-60-30 singles)

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

Scaling Guide: 5 – 12 minutes, Scale Up: 135/85, Double Unders must be unbroken sets

Cash Out

100m farmer carry, 15 wall ball, 5 min