Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126

Daily WODs

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Virtual 06/24

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

Lean Machine (Tuesday and Friday 7.00 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Thrusters

Power Cleans

Russian Twist (1-1)

Read More

Fit 06/24

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

Lean Machine (Tuesday and Friday 7.00 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Weightlifting

Clean and Jerk

EMOM x 7

2 Clean N Jerks

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Thrusters (#95/63)

Power Cleans (#95/63)
Every 3 min

5 Burpees

Plank Session

Read More

Virtual 6/23

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

Lean Machine (Tuesday and Friday 7.00 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

100 Air squats

15 Hang Snatches (1-2)

100 Crunches

15 Hang Snatches

100 Mt Climbers (1-2)

15 Hang Snatches

100 BFSU

15 Hang Snatches

100 Lateral Hops (1-2)

15 Single arm STOH (each arm)

100 Mt CLimbers

15 Single arm STOH

100 Crunches

15 Single arm STOH

100 Air Squats

Read More

Fit 06/23

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

Lean Machine (Tuesday and Friday 7.00 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

Buy in 1000m row

3 Rounds of

15 Hang Power Snatch (#115/83)

20 Cal Bike

Buy Out 1000m Row

Read More

Virtual 06/22

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min Amrap

6 burpee box jumps overs

16 walking lunges (with Plate)

16 Chest press

100m run

Read More

Fit 06/22

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

Lean Machine (Tuesday and Friday 7.00 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Weightlifting

2 power clean + 1 squat clean + 1 front squat

EMOM x 6 Min

Adding weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

8 Squat CLeans (#135/93)

6 Burpee Box Jump Over

4 C2B Pull ups

Read More

M2b 06/20

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (AMRAP – Rounds)

AMRAP in 10 Min

5 Burpees

7 Cal Bike

9 V Ups
rest 2 min

Metcon (AMRAP – Rounds and Reps)

AMRAP In 10 Min

10 Cal Row

8 Lunges (1-1)

6 push up to shoulder tap
rest 2 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min

150m Ski

10 Mountain Climbers (1-1)

5 No push up Burpee

Read More

Fit 06/20

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

DB Thruster

DB Burpees

DB Front Rack Lunges (1-1)
After rounds 8,5,2 perform

50 Air Squats

75 Double Unders

Read More

Fit 06/19

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Skill Work

Toes-To-Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min

250m Row

10 T2B

10 High Box Jumps (30/24)
Rest 2 Min

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Read More

Virtual 06/19

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

27-21-15-9

Squat Cleans

Box jumps Over

BFSU

Read More

Virtual 06/18

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min

15 Kb Swings

15 Mt. Climbers (1-1)

5 Devil Presses

15 Db Leg Lifts

Read More

Fit 06/18

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

50-40-30-20-10

Wallballs

15 Cal Bike

Russian Kb swings (#53/35)

20 Box Dips

Read More

Fit 06/17

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

4 Rounds of:

12 Power Snatches (#95/63)

12 OHS (#95/63)

12 Barbell Step ups (1-2)

21 Cal Row
For the step ups , barbell on back squat position (use plates if you

cannot step on box)

Weightlifting

1 Power Snatch + 1 Hang Power Snatch + 2 OHS

EMOM x 6

Add weight as possible

Read More

Virtual 06/17

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

6 Rounds of

20 Snatches (1-2)

25 Wallballs

15 Db Step ups (back rack)

Read More

Virtual 06/16

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

100 dubs

35 STOH

30 Crunches

25 Db Plank Row (1-2)

75 Dubs

30 STOH

25 Crunches

20 Db plank Row (1-2)

50 Dubs

25 STOH

20 Crunches

15 Db Plank Row

Read More

Fit 06/16

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

75 Dubs (Singles x3)

12 Push Jerks (#155/93)

5 Bar Muscle ups (pull ups x3)

200m Run

50 Dubs

10 Push Jerks

4 Bar Muscle ups

200m run

75 Dubs

12 Push Jerks

3 Bar Muscle ups

200m Run

Read More

Virtual 06/15

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – Home WOD

Warm-up

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Clean

Burpees over object

Front Squat

Vups
200m Run after round 8,5,2

Read More

Fit 06/15

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Weightlifting

Front Squat

From the Floor

EMOM x 8 Min

5 Front Squats

Start with light weight and increase as you go. (Athlete chooses when and how much to increase)

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending AMRAP in 16 min

(4-8-12-16-20-24…)

Hang Power Clean (#135/93)

Burpees over the bar

Deadlift (#135/93)

Read More

M2B 06/13

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – Move2Burn

Warm-up

Metcon

Metcon (Time)

15/12 Cal bike each round

50-40-30-20-10

Leg Raises

DUBS

10 No push up burpee every Round

Read More

Fit 06/13

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Metcon

Metcon (Time)

27-21-15-9

Cal Bike

Hang Snatch (#115/83)

Box Jumps Over

Read More

Fit 06/12

Announcements

Virtual classes!

Crossfit
11:00 AM – https://us02web.zoom.us/j/849860531?pwd=RmZWbjlrTXNzNnVTcy9QLzZKdkxkQT09

6.30 P.M – https://us02web.zoom.us/j/558067160?pwd=OUR6UjVKQTB0VXYxd3RCWGlGSFEydz09

Lean Machine (10:00 AM and 7.30 pm)
https://us02web.zoom.us/j/4749981011?pwd=OGJDVk5UczVBekcwV21vY2MwY3p5QT09

Da Factory Training – CrossFit

Warm-up

Barbell Warm up

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

15 SDHP (#95/63)

40 Dubs

15 Cal Row
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

15 STOH (#95/63)

15 Wallballs

15 Cal Row

Read More
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