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Fit 05/30

Posted on May 30, 2020 by dafactoryadmin

Announcements

Virtual classes!

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 11 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds of

12 Single Arm Devil Press (Left Arm)

12 Alt. Single side V-ups (1-1)

12 Single Arm Devil Press (Right Arm)

12 DB Front Rack Lunges (1-1)

Read More

Fit 05/29

Posted on May 29, 2020 by dafactoryadmin

Announcements

Virtual classes!

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 11 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds of:

25 Wallballs

20 Deadlifts

15 Burpees over equipment

Read More

Fit 05/28

Posted on May 28, 2020 by dafactoryadmin

Announcements

Virtual classes!

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 11 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (No Measure)

EMOM x 24 Min

Min 1: 15 Box Jumps

Min 2: 20 Snatches (1-2)

Min 3: 30 Dubs

Min 4: 30 Kb Swings

Read More

Fit 05/27

Posted on May 27, 2020 by dafactoryadmin

Announcements

Virtual classes!

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 11 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

27-21-15-9-6-3

Thrusters

DB Plank Row (1-2)

DB Burpees

Read More

Fit 05/26

Posted on May 26, 2020 by dafactoryadmin

Announcements

Virtual classes!

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 11 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending AMRAP in 18 min

10-15-20-25-30…

Power Cleans

V Ups

STOH

BFSU

Read More

Fit 05/25

Posted on May 25, 2020 by dafactoryadmin

Announcements

Virtual classes!

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 11 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Metcon

Metcon (Time)

Home Murph

1 Mile Run

100 No push up Burpee

200 Push Ups

300 Air Squats

1 Mile Run

Read More

Fit 05/23

Posted on May 23, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 11 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

30 Reverse Lunges (1-1)

15 Alt DB Snatches (1-1)

30 Box Jumps

24 Reverse Lunges

12 Alt DB Snatches

24 Box Jumps

18 Reverse Lunges

9 Alt DB Snatches

18 Box Jumps

12 Reverse Lunges

6 Alt DB Snatches

12 Box Jumps

6 Reverse Lunges

3 Alt DB Snatches

6 Box Jumps

Read More

Fit 05/22

Posted on May 22, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 11 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Accessory work

Bulgarian Split Squat

4 x 10

Weighted Glute Bridge

3 x 15

Metcon

Metcon (Time)

8 Rounds of:

10 DB Burpees

10 Hammer curls (each arm)

20 Mountain Climbers (1-2)

20 DB Chest Press

20 Crunches

Read More

Fit 05/21

Posted on May 21, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

4 Power Cleans

4 Squat Cleans

4 STOH

14 OH Lunges

14 Single Leg V-Ups
Rest 1 Min

Metcon (Time)

20-30-40

Alt. Hang Snatches (1-1)

100-100-100

Lateral Hops (1-2)

Read More

Fit 05/20

Posted on May 20, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

50-40-30-20-10

DUBS (Singles x3)

Wall balls
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 7 MIN

7 Burpees

10 Deadlift

Read More

Fit 05/19

Posted on May 19, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

4 Rounds of

20 Single Arm Thrusters (1-1)

25 Weighted toe touches

25 Weighted Step up

20 Russian Twist (1-1)

Read More

Fit 05/18

Posted on May 18, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in: 800m run

21-15-9-15-21

Clean N’ Jerk

Kb Swings

HRPU

Read More

Fit 05/16

Posted on May 16, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

21-18-15-12-9

KB Swings

Box Jumps

Goblet Squats

Read More

Fit 05/15

Posted on May 15, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Accessory work

Weighted Paused Squats

3 x 10 – 3 Sec pause at the bottom

Tempo Squat

2 x 10

100 Air Squats

Every Break do 10 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Min

20 BFSU

15 Deadlift

10 Hang Power Clean

5 STOH

Read More

Fit 05/14

Posted on May 14, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (No Measure)

EMOM x 21 Min

Min 1: 45 Lateral Hops

Min 2: 15 Burpees

Min 3: 12-15 Thrusters

Read More

Fit 05/13

Posted on May 13, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

12 Rounds of:

10 Alternating Snatches (1-2)

9 Box/Chair Dips

8 Box Jumps

7 DB Leg Raises

Read More

Fit 05/12

Posted on May 12, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

100m – 100m – 100m – 100m – 100m

Sprint

50 – 50 – 50 – 50 – 50

DUBS

27 – 21 – 15 – 9 – 6

Hang Squat Clean

Read More

Fit 05/11

Posted on May 11, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min

5 Burpees

10 kB Swings

15 Hammer Curls (Each arm)

20 Vups
Rest 1 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min

20 Crunches

15 Front Rack Lunges

10 Strict Press

5 Burpees

Read More

Fit 05/09

Posted on May 9, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

50-40-30-20-10

Single Arm Thrusters

Burpees

*25 BFSU every round

Read More

Fit 05/08

Posted on May 8, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Accessory work

SINGLE LEG DEAD

3×15

Chest Press

4×20

Weighted Sit-ups

4 x 15

Metcon

Metcon (Time)

3 Rounds of:

25 Deadlift

50 Mountain Climber

75 Russian Twist (1-2)

100 Air Squats

Read More

Fit 05/07

Posted on May 7, 2020 by dafactoryadmin

Announcements

Virtual classes!

6..00 am: https://zoom.us/j/191471263

8.00 am: https://zoom.us/j/639655398

12.30 pm: https://zoom.us/j/849860531

6.30 pm: https://zoom.us/j/558067160
CF Saturday 10 AM: https://zoom.us/j/255388406

Lean machine: https://zoom.us/j/4749981011

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

20 Single Arm Devil Press

35 Box jump over

50 Wallballs

800m Run

50 wallballs

35 DB Burpee Step up

20 Alt Hang Snatches (1-1)

Buy out: 400m Run

Read More
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