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  • upper

    CrossFit X Factor – Strength Training 9×3 Bench Press (40%+ dbl mini/micro) Bench Press Top Set

  • oly

    CrossFit X Factor – Olympic Weightlifting 4×3 Tall Jerk + 3 BTN Press (in split stance) *light Work up to heavy snatch for the day Work up to heavy clean and jerk…

  • metcon

    CrossFit X Factor – Foundations Metcon (AMRAP – Rounds) As many rounds as possible in 18 Minutes: 500m/400m Row, 15 KB Swings, 18 Wall Ball

  • metcon

    CrossFit X Factor – Foundations Metcon (AMRAP – Rounds) As many rounds as possible in 10 Minutes: 10 Hang Power Cleans, 10ea Stationary Lunges, 10 Pushups

  • oly

    CrossFit X Factor – Olympic Weightlifting 5×3 Snatch Balance 4×3 Power Snatch (70%) 5 x 1 Halting Clean DL+ 2 Cleans (halt at knee) 3×5 Clean Pulls (90%)

  • lower

    CrossFit X Factor – Strength Training 3RM Back Squat 3 x max reps @ 80% of 3RM

  • metcon

    CrossFit X Factor – Foundations Metcon (Time) 4 Rounds for time: 10 Thrusters, 15 Toes to Bar

  • metcon

    CrossFit X Factor – Foundations Metcon (AMRAP – Rounds) As many rounds as possible in 12 Minutes: 4 Handstand Pushups, 8 Pullups, 12 Double Unders

  • lower

    Announcements Thanksgiving schedule: Wednesday classes are 6 am, 9am, 12pm, 4:30 Thursday NO classes Friday 10am class ONLY Saturday normal schedule CrossFit X Factor – Strength Training Box Squat (60% +25% Chains)-10×2…

  • oly

    Announcements Thanksgiving schedule: Wednesday classes are 6 am, 9am, 12pm, 4:30 Thursday NO classes Friday 10am class ONLY Saturday normal schedule CrossFit X Factor – Olympic Weightlifting 4×3 Position Snatch (Vertical High…