The Foundry Printers Row, The Foundry Union Station – CrossFit

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Context: Practice

Mobility: Shoulder


Front Box Squat (5 sets x 3 reps)

Strength: 5 x 3 Front BOX squat – 9 of 15 (5 sets of 3 reps, same weight across, approximately 70 – 80% of front squat).

Weighted Pull-ups (5 sets x 5 reps)

Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).


Vodka on the Rocks (AMRAP – Rounds and Reps)

6 minute AMRAP (As many rounds as possible)

6 Thrusters (Health: 35lbs, Athletic*: 65lbs, Performance: 95lbs)

12 ‘heavy’ Russian Kettlebell Swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)

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

Scaling Guide: 4-8 rounds, about 45s per round. Scale Up: 85/115 lb and 70/88lb kb.

Cash Out

Optional ‘Cash Out’: 12 box step ups, 12 burpees, 4 minutes