Hey Xfactor family! September 4th we are adding another morning class to the schedule. Our new morning schedule will be MWF 5:15 am MTWTHF 6,7,9 am. Remember to sign in to your class! Thanks

Starting Monday the 21st we will be offering a strength and oly class coached by Chris McDonald. The strength class will be on Monday, Tuesday and Thurdays from 4-6 pm. The oly class will be on Tuesday and Thursday at 4-6 pm. Please email or reach out to a coach for questions.

The gym will be closed the 26th and 27th of Aug for a level 2 seminar, the 16th and 17th of Sep for a kids seminar, and the 23rd and 24th of Sep for a level 1. Thank you for your understanding!

CrossFit X Factor – Foundations


Warm-up (No Measure)

5 x empty prowler pushes

2 x 5 Inchworms, 5ea Scorpions, 5ea Iron Crosses

Metcon (Time)

5 Rounds for time: 5 Deadlifts, 10 Burpees


Deadlift Progression (PVC): Standing to Above Knee, Standing to Above Knee to Set up and back up, Deadlift

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