The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What is your favorite piece of CrossFit or gym equipment you own or can’t live without?


2x through…

10 PVC pass throughs

10 PVC overhead squats

10 PVC snatch balance (speed)

10 duck walks (forward and back)

Then 1-2x through…

10 supermans

10 spiderman stretch

10 band pull aparts each way (eye, chest, hip)


5×1 Snatch Balance + Overhead Squat on a 1:15 clock

-start with empty barbell

Hang Snatch (8×2)

2:00 clock, build weight across all sets.

Focus on a good hang position and transition into the snatch. You may drop from the top but get back on the bar within 10s.

Yes, these are full squat snatches.


Metcon (Time)

8 rounds for time: CAP 10

5 pullups

10 pushups

15 air squats

RX+ is CTB and pistols