by Justin Quandt | Jan 20, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 250m Row 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 2 ROUNDS :30 Hallow rocks :30 Alt. Scorpions :30 Alt. Groiners :30 Bird Dogs Into… 3 ROUNDS 5 Inchworms + Push Ups 10 Scap Push... by Justin Quandt | Jan 17, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)2:00 Row (every :30 bump up the pace- start out EZ and finish with a HARD effort) Then… 3 ROUNDS: 10 MB slams 10 MB clean 10 MB Push press 10 MB Front squatsWorkoutMetcon (Time)In teams of 2 FOR TIME... by Justin Quandt | Jan 15, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)400m Row 2 ROUNDS 1:00 Mountain Climbers 1:00 Jumping Jacks 1:00 Groiners (Twist Optional) 1:00 Hollow Rocks 1:00 Alt. Sit-Thrus 2 ROUNDS 10 Scap Pull-Ups 5 False Grip Ring Rows 10 DB Deadlift 10... 
by Justin Quandt | Jan 10, 2020 | Blog
Part 2 of a 6-part series on building a workout habit to achieve your goals! If you’re like many people, you’ve probably made a New Year’s Resolution to improve your fitness. With this goal in mind, you already know that you need to work out more and... by Justin Quandt | Jan 10, 2020 | WoD
The Foundry Union Station – CrossFitWarm-upWarm-up (No Measure)400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10 Partner Plank Ball Rolls 10 Partner Wall Balls 10...
