The Workout of the Day (WOD) at Foundry CrossFit includes: 1) Warm up to increase the heart rate, the body’s core temperature and joint mobility. 2) Skill work to practice and refine movement technique. 3) Workout with intensity to maximize results. 4) Cool Down to return to homeostasis, stretch and restore range of motion.
We no longer post our current programming, but here’s a sample week to get a feel for our style, which aims to improve our member’s all around fitness while improving their quality of life and well being. Full members receive workouts delivered through the Beyond the Whiteboard app, along with warm ups, cool downs and video content daily. An Online Programming option is available for garage/home gym athletes and anyone out of our area who wishes to follow our program!
Monday
10 Rounds for time: Run 100m10 pull ups, Run 100m, 10 Burpees to a target 6” above standing reach.
Tuesday
Back Squat 5x3
Back Extensions 3x15
Wednesday
“Elizabeth” 21-15-9 reps: Clean 135/95#, Ring Dip
Followed immediately by:
Every 2:00 for 10:00: 1 Power Clean as heavy as possible
Thursday
“Tabata Fight Gone Bad” :20 on, :10 off for 8 cycles of each movement before moving onto the next.
Tabata Wall Ball, Sumo Deadlift High Pull, Box Jump, Push Press, Row Cal.
Friday
3 Rounds for time of: Run 800m, 3 Rope Climbs, 40 Air Squats, 20 Handstand Push Ups.
Saturday
Partner Workout! AMRAP IN 20: Partner 1 performs 12 Deadlift 225/155#, 15 Toes to Bar while Partner 2 accumulates as many Assault Bike Cal, then switch.