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News and thoughts by us.

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  • Foundations 5/17/2018

    CrossFit X Factor – Foundations Metcon (Time) 10 Jumping Pullups, 40 OH Lunges, 10 Jumping Pullups, 30 Alt DB Snatch, 10 Jumping Pullups, 20 Goblet Squats, 10 Jumping Pullups, 10 Turkish Get…

  • CrossFit 5/17/2018

    CrossFit X Factor – CrossFit Metcon (Time) 10 Weighted Pullups, 40 OH Lunges, 10 Weighted Pullups, 30 Alt DB Snatch, 10 Weighted Pullups, 20 OHS (10ea), 10 Weighted Pullups, 10 Turkish Get…

  • Foundations 5/16/2018

    CrossFit X Factor – Foundations Metcon (Time) 5 Rounds: 15 Ring Rows, 15 Thrusters, 45 Single Unders

  • CrossFit 5/16/2018

    CrossFit X Factor – CrossFit Metcon (Time) 5 Rounds: 5 Muscle Ups, 15 Thrusters – 95/65, 30 Double UndersRX+: DB Thrusters – 50/35

  • wod

    CrossFit X Factor – CrossFit Metcon (AMRAP – Reps) 20M AMRAP: 50 Wall Ball, 100 Double Unders, 50′ HS Walk, 100 Double Unders, 50cal Row, 100 Double Unders, 50′ HS Walk, 100…

  • 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