by Justin Quandt | Oct 28, 2014 | Endurance WoD, recent
The second season of Winter Endurance begins next week! Let’s bust out the ergs and get to work! Here’s some information about this year’s Winter Endurance program. Who is this for? Any Foundry member who is looking to improve their... 
by Justin Quandt | Feb 28, 2014 | Endurance WoD, recent
On Saturday February 22nd, The Foundry Winter Endurance team took on the 2014 Chicago Indoor Rowing Championship at Chicago State University. 21 Foundry members competed in the Open Competition and the CrossFit Challenge divisions. We had a great day working as a... 
by Justin Quandt | Feb 21, 2014 | Endurance WoD
Session 4, Week 4 On your own 30:00 row *maintain average 2k pace for as long as possible, after that drops, row at an easy pace for the remainder of 30:00. *Note this workout is for endurance athletes only! The next time to join will be in the... by Justin Quandt | Feb 17, 2014 | Endurance WoD
Session 4, Week 4 Warm-Up: [:30 ON Burpees :30 OFF] x 4 PART 1: AMRAP10 200 m row 30 DU (60 singles) 15 KB swings Score= rounds + reps Notes: • Each 10m row= 1 rep • Swings are USA (overhead) • KB weight is your choice, should be challenging to do 15 unbroken in later... by Justin Quandt | Feb 14, 2014 | Endurance WoD
Session 4, Week 3 2 K Time Trial Goal: PR! M < 8:00 F < 9:30 *Note this workout is for endurance athletes only! The next time to join will be in the spring.
