Foundry Endurance Info Session THIS Thursday 7/2 from 6-7pm @ Printers Row with coach Jeff.
– Learn how you can run faster, complete your first race or set a new PR, and maintain a strong, lean, and healthy body.

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard


20s on, 20s off for 3 rounds (6 min)

-inchworm w/ pushup

-hollow hold or v-ups


Defecit Deadlift (8 x 3)

Deadlift with a 2″ Defecit
*Sets to be completed on a 1:30 clock

*First set is at 70% of 1RM

*Build weight across working sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 / Rest 2 / AMRAP 6

6 Broad Jumps (4′ / 6′)

9 Push-ups

12 Toes-to-Bar

Second AMRAP picks up where first left off.