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  • wod

    CrossFit X Factor – CrossFit Work up to a Heavy Clean (not max) Metcon (Time) 4 Rounds: 25 Pullups, 5 Cleans – 205/145Chest to Bar, 245/170

  • CrossFit 5/11/2018

    CrossFit X Factor – CrossFit Metcon (Time) 7 Rounds: 5 Power Snatch – 135/95, 200m Sprint

  • CrossFit Teens Program

    CrossFit Teens By Nick Pappas CF-L3, CrossFit HQ Kids Seminar Staff “I wish I had CrossFit as a kid.” Over my years of training CrossFit Teens I’ve heard this comment more and…

  • CrossFit 5/10/2018

    CrossFit X Factor – CrossFit   Metcon (AMRAP – Reps) “Lynne” 5 Rounds: Max reps BW Bench Press, Pullups

  • CrossFit 5/9/2018

    CrossFit X Factor – CrossFit   Metcon (Time) 50-40-30-20-10: Wall Ball – 20/14, Row(cal), Situps GHDSU

  • CrossFit 5/8/2018

    CrossFit X Factor – CrossFit   1RM Deadlift, 1 DL every 30 sec @ 75% for 12M Metcon (AMRAP – Reps) 9M AMRAP: 3 Rope Climbs, 15 Burpees 2 legless, 15 ring…

  • Foundations 5/7/18

    CrossFit X Factor – Foundations Metcon (Time) 21-15-9 Deadlifts, Goblet Squats, Box Jumps

  • CrossFit 5/7/18

    CrossFit X Factor – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 Deadlifts – 115/80, Overhead Squats, Box Jumps- 24/20″RX+: 135/95

  • Foundations 5/4/18

    CrossFit X Factor – Foundations View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7M AMRAP: 10 Ring Rows, 10 KB SDHP

  • CrossFit 5/4/18

    CrossFit X Factor – CrossFit View Public Whiteboard Back Squat (3RM) Back Squat (3 x max reps @ 80%) Metcon (AMRAP – Rounds and Reps) 7M AMRAP: 10 Pullups, 10 SDHP- 95/65RX+:…