Category / Workouts

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  • 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…

  • 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 1RM Seated Box Jump 16″…

  • upper

    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 1RM Strict Press (mini/micro) Strict…

  • metcon

    CrossFit X Factor – Foundations Metcon (AMRAP – Rounds) As many reps as possible in 12 Minutes: 3 Muscle Ups, 9 Overhead Squats, 12 Double Unders

  • oly

    CrossFit X Factor – Olympic Weightlifting Warm-Up Complex: 1 Cluster+1 Press Grip Overhead Squat+ 1 Squat Jerk 1RM Hang Clean+Push Jerk 3sec Pause Front Squat (72.5%)- 5×5 Power Snatch

  • metcon

    CrossFit X Factor – Foundations Metcon (Time) “Fran” 21-15-9 Thrusters, Pullups

  • oly

    CrossFit X Factor – Olympic Weightlifting Warm-Up Complex: 1 Sots Press+1 Snatch Balance+1 Hang Snatch 10x 1 Snatch (pause at knee 3 sec) OHS (72.5%)- 6×3 8 x 1 Hang Power Clean+…

  • metcon

    CrossFit X Factor – Foundations Metcon (Time) 4 Rounds: 500m/400m Row, 10ea DB Snatch, 15 Handstand Pushups

  • metcon

    CrossFit X Factor – Foundations Metcon (AMRAP – Rounds) As many reps as possible in 12 Minutes: 10 Power Cleans, 10ea Stationary Lunges, 10 Push Jerks

  • upper

    CrossFit X Factor – Strength Training Floor Press- 2RM Strict Press- 6×6 (add 2.5%)