Performance Factory Training

Weekend Schedule and Facebook Members Group

Due to Trodo this weekend there will be a 9:00 CrossFit class only. No 10:00, KidFit or Barbell. Also, we have a created a Members only Facebook Group that we will use for schedule changes, announcements and for you to interact on (memes are encouraged). Please request to join the…

2017 01 16

First Crossfit Workout?

By: Joe Waterman 0

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2017 01 16

Front Squat testing.

By: Josh Tooley 0

CrossFit PFT - WODView Public WhiteboardFront Squat (Find 1RM)Metcon (Time)2RFT 20 Wall Balls 20 KB Swings 24/16 20 Burpees 20 Pull-ups

2017 01 15

Partner WOD

By: Josh Tooley 0

"Grace"- 30 Clean and Jerk 135/95 "Isabel"- 30 Snatch 135/95 *25 DU"S each every 10 reps* then... 20 Rounds of Cindy- 5 Pull Ups, 10 Push Ups, 15 Squats *30 Sit Ups each every 4 Rounds*

2017 01 14

Squats, Power Cleans and a quick burner WOD

By: Josh Tooley 0

CrossFit PFT - WODView Public WhiteboardFront Squat/ Back Squat (4x2/4@70%)Power Clean (7:00 EMOM of 3 Reps. @75%)Metcon (Time)500m Row 40 OH Lunges 45/35 30 Burpees over the rower

2017 01 12

Touch and Go Power Snatch

By: Josh Tooley 0

CrossFit PFT - WODView Public WhiteboardPower Snatch (10:00 to work to T&G 3RM)Power Snatch (2xME @80% of previous 3RM)Metcon (Time)21-15-9 OHS 115/80 5-3-1 Rope Climbs

2017 01 11

1/11/17

By: Josh Tooley 0

CrossFit PFT - WODView Public WhiteboardMetcon (5 Rounds for reps)10:00 EMOM- alternationg 10 Pistols Max Strict HSPU (10 max)- Scale to kipping or :30 HS Hold 5:00 RestMetcon (AMRAP - Reps)6:00 Ladder 3,6,9,12... Thrusters 95/65 T2B 5:00 RestMetcon (AMRAP - Rounds and Reps)10:00 AMRAP 5 Sh. to OH 115/80 10…

2017 01 10

Clean Max Out!!

By: Josh Tooley 0

CrossFit PFT - WODView Public WhiteboardClean (Find 1RM)Metcon (AMRAP - Rounds and Reps)15:00 AMRAP 5 Power Cleans 185/125 10 C2B 20 Wall Balls 20/14

2017 01 09

Squat De-load

By: Josh Tooley 0

CrossFit PFT - WODView Public WhiteboardFront Squat/ Back Squat (4x2/4@70%)Metcon (Time)0:00-10:00 5 Rounds 12 Burpees 35 DU'sMetcon (AMRAP - Reps)10:00-15:00 Max Calorie Row

2017 01 08

Partner WOD

By: Josh Tooley 0

CrossFit PFT - WODView Public WhiteboardMetcon (Time)Deck of cards 2-10= that number of reps J,Q,K= 10 repa A= 15 reps Joker= 50 ab mat sit ups Spades- SDHP 95/65 Clubs- OHS 95/65 Diamonds- DU's x10 Hearts- Burpees OTB

2017 01 06

Performance Factory Training

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Performance Factory Training FREE!

New To CrossFit

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Performance Factory Training FREE!

New To CrossFit

Experienced CrossFitter

NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES