Thursday 161013

Shoulder Press 5x5

AMRAP in 16:00

30 Double Unders

15 KB Swings, 70# 

15 Push ups

Wednesday 161012

Paul Castaneda from Xendurance will be at Foundry today talking about our new line of supplements, giving samples and taking preorders. Tiffani and I have tested the goods out for the past month and we're excited to offer these products to the gym!

With a partner perform 21-15-9 Reps: 

Row Calories

Worm Thruster

3 Rounds for time:

Row 1000m

Run 800m

Tuesday 161011

 *Fight at Foundry II is right around the corner on Saturday October 22nd. Sign up to compete or sign up to assist with judging, organizing, etc. 

*Wednesday we will have a special guest at the gym to talk about or new line of supplements.  

21-15-9 Reps:

Power Clean 155# 

Strict Handstand Push Ups

Cash Out 3x:

20 GHD Sit ups

25 Hip Extensions

Monday 161010

Back Squat 5x3

AMRAP in 12:00

10 Power Snatch, 95# 

10 Pull Ups

Friday 161007

Push Press 5x1

Push Jerk 5x1

5 Rounds for time: 

15 Deadlift, 185# 

15 Toes to Bar