7:30PM STAYS ALIVE! – Disregard the cancellation of the 7:30 classes at Printers Row. Our original intent was to discontinue the classes for a short period for the welfare of our coaches that have been working so hard over these past few weeks, and to rebuild the Endurance program. Coach Dan stepped up and offered his 7:30 time slot to keep the class schedule unbroken. Dan, Thank you for all of your hard work and dedication to The Foundry community, and for being such a caring coach to each and every member! It is all very much appreciated!

The Foundry Printers Row, The Foundry Union Station – CrossFit

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10 m lunge lunge squat

10 m Spiderman

10 m broad jump

10 m inchworm w/ push up



10 front squats

8 good mornings

6 upright rows

4 push press

:20 sec inverted hold

A: Power Clean (Find a heavy single)

12:00 to build to a heavy single for the day

B: Power Clean (Max set of Touch n’ Go )

Take 60-70% of [A]


Metcon (AMRAP – Rounds and Reps)


15 wallballs

3 wall walks

RX+ is 10m handstand walk