Weekly snapshot

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Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches of Fit Factory's FFIT Program are available 24/7 to help address those needs. We offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-minute sessions are FREE to try out a coach! Check in with Coach Nick to find out more today!

 

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Monday

STRENGTH

1) Back Squat: 5RM. Rest 2:00

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

2) Metcon Warm-up

2-3 Sets at fast pace:

3 Deadlifts

2 Hang Power Cleans

1 Squat Cleans

*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon

 

METCON

”Southie”

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap

Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

 

CORE

Landmine Rotations : 3 x 40 (total). Rest 60s.

Tuesday

STRENGTH

1) Every :90 x 5: 5 Medium Grip Floor Press: adding weight each set.

2) ”Bicep 21s”: 3 x 7-7-7. Rest 60s.

 

METCON

AMRAP 17:

100 Meter Run

20 KBS (53, 35)

100 Meter Run

20/15 Push-ups

Rx+:(Wear a 20/10 Weighted Vest)

L2: (45, 25) (Box Push-ups)

L1: (35, 25 Russian Swings) (Box Push-ups)

 

TRICEPS + BACK

2 Rounds, AFAP:

75 Banded Pushdowns

50 Barbell Rows (empty bar)

 

Wednesday

SKILL

Technique EMOM 10:

ODD Minutes: 10 Strokes on Rowing Focusing on Technique

EVEN Minute: 20 Shoulder Taps

Rx+:(Handstand on Wall Shoulder Taps)

 

METCON

3 RFT w. a partner:

1k Row

40 Wallballs (20, 14)

30 Box Jumps Overs (24, 20)

20 Power Snatch (95, 65)

10 Overhead Squats (95, 65)

Rx+:(115, 75)

L3: (75, 55)

L2: (14, 10) (20, 15) (65, 35)

L1: (10, 8) (20, 15 Step-ups) (Empty Barbell)

30:00 Cap

 

RECOVERY

5 Minutes of Recovery on a bike or rower at a conversational pace

 

 

Thursday

STRENGTH

1) EMOM 8: 3 Paused Front Squats @65-70%.

– 2 Second pause on each rep.

right into,

2) EMOM 4: 5 RDLs @same weight as Front Squat

 

METCON

”Abs of Steel”

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

**Drop includes resting longer than :05 or bringing the bar to the hang position**

12:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

 

GLUTES + HAMS

Accumulate:

100-150 Banded Pull-Through

 

Friday

STRENGTH

1 ) Weighted Chin-up: 1RM. Rest 2:00

Options:

– Bodyweight, Accumulate 20 challenging reps using a slow + controlled tempo. No kipping.

– 2121

Partner Assisted: Accumulate 20 challenging reps

– Beginner: Accumulate 50 Barbell Rows

2) Metcon Prep

3 Sets of:

5 S2OH (Add weight each set)

100 Meter Run

Rest 60s.

 

METCON

”Roundabout”

For total time:

21 S20H (135, 95)

800 Meter Run

Rest 2:00

15 S20H (155, 105)

600 Meter Run

Rest 2:00

9 S20H (185, 115)

400 Meter Run

Rx+:(135, 95) (185, 115) (205, 125)

L3: (115, 75) (155, 105) (165, 105)

L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55 For all rounds)

22:00 Cap Including Rest

 

CORE + BICEPS

1a) Banded Plank Rows: 3 x 10-12 ea. Rest 10s.

1b) DB Curls: 3 x 10-12. Rest 10s

Saturday

GPP

In teams of 2, complete for time:

1500m Row

200m Farmer’s Carry (70/53)

50 Burpee Box Jumps (24/20)

-

1000m Row

200m Farmer’s Carry

40 Burpee Box Jumps

-

7500m Row

200m Farmer’s Carry

30 Burpee Box Jumps

-

500m Row

200m Farmer’s Carry

20 Burpee Box Jumps

-

250m Row

200m Farmer’s Carry

10 Burpee Box Jumps

Time Cap: 40 min

RX+: 30/24

L3: (53/35)(20/16)

L2: (Weight of choice)(Burpee Broad Jump)

RECOVERY

5:00 of Light Foam Rolling

5:00 of Zone 1 work on bike, row, light jog/walk, or Ski Erg

 

Sunday

METCON

AMRAP 12:

6 DB Hang Squat Cleans (50, 35)

12 Squat Thrusts

200 Meter Run

L2: (40s Double Under Attempts)

L1: (40 Single Unders)

 

ACCESSORY

1a) DB Neutral Grip Bench Press: 4 x 8. Rest 45s.

1b) Glute Ham Raises: 4 x 5-8. Rest 45s.

2a) Handstand Hold: 3 x 15-20s. Rest 30s.

2b) L-Sit Hold: 3 x 10-15s. Rest 30s.

 

Want to work Privately with a Coach?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches here at Wood Road are available 24/7 to help address those needs. We now offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-minute sessions are FREE to try out a coach! Email us to book your first free session at your convenience.

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Nutrition
GET YOUR NUTRITION IN CHECK!

For a Limited Time we are advertising our Nutrition Consultations with our Team. We have a number of Nutrition Professionals on staff that can help all your eating woes. Whether you are feeling run down or are just looking for a change, send us an email and we can help. This Consult is $49 and will consist will a 1-hour meeting with one of our professionals to create a system that best suits your needs! Email for more details!

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