Attention Members: Monday, April 4th starts the beginning of a new 12-week cycle focused on STRENGTH in the basic lifts (Back Squat, Bench Press, Deadlift, Front Squat). We will spend 4 weeks on each lift (bench and deadlift are combined). Rep schemes are percentage based, please follow them for the best results. Let’s get our beach bodies ready!! 🙂

The Foundry Union Station, The Foundry Printers Row – CrossFit

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400 m run

2 rounds of:

10 press @ emtpy bar

20 mountain climbers

10 push ups

20 buttkicks

10 knees raises

20 high knees

10 calf raises


Shoulder Press (3-3-2-2-1-1-1)

12:00 to build to a 1RM

*Remember that upper body does not respond to big weight jumps like the lower body. Increase weight by no more than 5-10# total once you get into sets of 2 and 1.


Metcon (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 18

1. 400m burden run

2. 15 plate ground to overhead @ 45/25 + max rope climbs

3. rest
Score = total runs + reps of rope climbs