Body 02/24/2018

Posted on February 24, 2018 by dafactoryadmin

Announcements

AMAZING (new) Schedule Update: Starting next week, Monday, February 19th we will add a CrossFit class at 5:00 PM.

BUT WAIT.. THERE’S MORE.

Powerlifting and LeanMachine classes will be offered Monday though Friday at 8:00 PM. Talk about the best of both worlds right?

Yoga will be offered every Saturday at 8:45 AM. So make sure not to miss out!

Da Factory Training – CrossFit

Sweat

Metcon (No Measure)

3 Rounds

200m Run

15 No Push Up Burpee

10 Rolling Planks

Muscle Activation

Metcon (No Measure)

20 Turkish Gets Ups

Weightlifting

Metcon (No Measure)

Movements:

Half Kneeling Land Mind Press

Land Mine Side To Side Sweeps

Instructions:

Rep Scheme: 4 Sets X 8 10 Reps (each side on press and 1-1-2-2 Count on sweep)

Load: Medium

Metcon (No Measure)

Movements:

Dual KB Alt Hand L-Sit Press

Leg Lifts

Instructions:

Rep Scheme: 3 Sets X 16 Reps (8/8) and Max Effort On Leg Lift

Load: Medium

Metcon (No Measure)

Movements:

Seated Box Jump

Instructions:

Rep Scheme:

5 Sets X 8 Reps

Height: Use manageable Height

Metcon (No Measure)

Movements:

MedBall Russian Twist Against Wall

GHD Back Extension

Instructions:

Rep Scheme:

4 Sets X 15 Reps (1-1-2-2 on RT)

Load: Medium

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