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With Spring here and so many things happening, our calendars are filling up fast! I want to say that it is that time of year again but I swear the older I get the busier life gets. It seems like almost every single weekend between now and June something is going on. Now is the time to remember to Save The Dates for some awesome upcoming events that you are not going to want to miss! Here’s a few you can start with. . .

April 2nd – Crossfit Factory Square 2 Year Anniversary – 2 Person Partner WOD at 10:30 AM (one class only) followed by our Potluck brunch/lunch after the workout. WOD is as follows –

**30 Minute AMRAP – Complete As Many Rounds As Possible In 30 Minutes**
Partner 1 – 18 Wall Balls 20/14
15 Medball Abmat Situps
12 Medball Overhead Lunges (do them stationary, 6 each leg)
9 Burpees
Partner 2 – Run 400 Meters – Partner 2 will continue working where Partner 1 left off and Partner 1 will Run 400 Meters

May 27 – 29 – East Regionals (North East and Canada East) being held in Albany, New York at Times Union Center. Tickets go on sale this upcoming Monday (March 28th). In the past we’ve gotten a group together to represent Crossfit Factory Square at regionals. Let’s see if we can get another group together again this year! If you plan on staying overnight, book your rooms now.

June 25th – Factory Meltdown – 2 person same sex team competition with a RX, Scaled, and Masters division. Don’t want to compete but still want to help out? Volunteers are always needed. More details and registration coming soon.

July 19 – 24th – 2016 Crossfit Games – Fittest from every region will be competing to see who will be this year’s Fittest Person in the World. More details to come after Regionals.

Monday- Kettle Bell of the Ball

Down to the home stretch guys.  16.5 is days away! With so many movement out, we can only guess what we will see…. (thruster?!)

Or kettlebell swings.  We like KB swings.  Here are a few efficiency tips to get you moving.



Its that time of year again! The warm weather is starting to shine through so that mean more running. Time to take a step back from the rowing machine for a bit and get some fresh air outside. Short runs, long runs, either way we know there will be runs. haha. Here are some quick tips in getting back in the swing of things.


  1.  Don’t suffer alone: Bring along a friend as you go around the neighborhood or trail. Hold mini races along the way. Alternating between sprinting and jogging is a great way to burn more calories in a shorter amount of time and helps increase metabolic rate. You will also be able to run longer and faster by bringing along a good companion.
  2. Pump up the jam! Having some good tunes can help make the time go by so much faster. If you don’t want to spend money on songs, YouTube has some great channels to listen to or play some Pandora. I really enjoy listening to Shinedown Radio, Hard Rock Strength Training Radio, Christina Perri Radio and Rachel Platten Radio on Pandora. Lindsey Sterling is also a very good station.
  3. Reward yourself. Pick a goal of reaching a certain amount of miles in a specific time frame, keep moving for a certain amount of time, number of sprints completed, etc. Reward yourself with a night out, a new piece of clothing, certain food you don’t normally eat, etc.
  4. Phone calls! If no one wants to tag along on your run, take this time to call your friends and family. Catch up with some people that you haven’t been able to see recently.
  5. Splurge on running gear. By buying those fancy new running clothes, you may be more tempted to actually go on a run and use them. Why buy running shoes if they’re just going to stay in your closet? Right?! Splurging on new attire can also go hand-in-hand with #3 of rewarding yourself.

Hope everyone has a great weekend.

Happy Running,

Meg C.

Lately I’m not sure if the workouts are getting more difficult or if we are all just getting stronger and pushing ourselves harder. As much as the success of athletes at Factory Square has been widespread, there have been times where the struggle to finish has been wide spread. In a WOD a few weeks ago I wasn’t even through the first few rounds and I already failed at the weight. Instead of simply giving up or taking weight off the bar, I took a few seconds to take a deep breath and calm myself.  Just like that I picked the bar back up and chipped away at the rest. Instead of continually getting ahead of myself, I focused on eat rep one at a time – listened to the coach, finished my pulls, and avoided what could’ve felt like a disaster. From time to time everyone struggles a bit like this.

It’s moments like these that make me think back to when I first started Crossfit. Back then I would have just given up or immediately dropped in weight. Everyone would tell me that I could do it but I didn’t believe them, I didn’t believe in myself. I let myself get into my head so easily. Now I refuse to let myself think that I cannot do something when I know I can. Yes I may have had an “off” day but that sure as heck didn’t mean I wasn’t going to stop trying.

There are times in everyone’s Crossfit journey when you witness this, not only on an individual level but as a community. We all support each other to the finish our workouts. It’s almost as if no workout is completed till the last person finishes. The difference between now and when we all first started is the knowledge we’ve acquired about ourselves and what we are capable of. It’s the confidence to know we can do anything we put our minds and bodies to. We are committed to succeed. Just look at all of the PR’s and successes athlete’s at Factory Square have been having since the start of the 2016 Opens! It’s insane!

The more confidence people gain in themselves, the more potential for growth you have. (Not to mention it’s contagious!) Believe in yourself that you can and in time you will. Sometimes all you ever need to do is take a few extra seconds to take a deep breath and then get right back to it. It never does get any easier; we only get stronger, better, faster.

Everyone keep up the good work! Happy Lifting!

It is extremely important not to neglect working your forearms during your exercise routines.The hands, wrists, and forearms should be prioritized while warming up and while working out. Below, I will review and demonstrate several stretches and essential exercises that will allow you to build strong and symmetric forearms.
wrist exercises, forearm exercises, levi harrison, mobility, strength

The Benefits of Forearm and Wrist Exercises

So often, the biceps and triceps are the focal point of upper extremity development, while theforearms and wrists are given minimal attention. But the forearms and wrists allow us to perform the exercises that develop and maximize biceps, triceps, deltoid, chest, and back strength. Therefore, it is imperative that we devote time and energy to optimize the strength of our hands, wrists, and forearms.

7 Essential Forearm and Wrist Exercises

Here are seven essential tips to really help you to develop strong and symmetric wrists and forearms. I recommend doing these exercises three times per week.
  1. Flex and extend all fingers, while making a complete fist for 30 seconds. Next, open and close your fingers do 2 sets of each for a total of a minute.
  2. Flex your wrist and hold in maximum flex for 30 seconds with the elbow straight but not locked.
  3. Extend your wrist with the elbow straight for 30 seconds. Do 2 sets for a total of 2 minutes. These initial three stretching exercises will prepare you for the more complex and more intense weight-bearing exercises to optimize muscular development and the strength of the forearm.
  4. Seated Wrist Hammer Curls – In a seated position with your back straight, place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 20lb weight in a hammer position and lift it back and forth slowly for 3 sets of 20 repetitions. This will develop your brachioradialis muscle, which inserts at the distal aspect of the forearm at the wrist. Greater hypertrophy of this muscle will give more definition and balance of the forearm.
  5. Seated Wrist Straight Curls – This is to develop your flexor muscles. In a seated position, with your forearms on your thighs and palms facing upward, with a 5-, 10-, or even 20lb weight in hand, flex your wrist upward. Keep the forearms well placed against your thighs for greater stability and isolation of the wrist and forearm musculature. Be careful to place the wrist three to four inches away from the knee to allow the full range of motion. Do 3 sets of 20 repetitions.
  6. Seated Reverse Wrist Curls – This is to develop your extensor muscles and is also done in a seated position with your forearms on your thigh, palms facing downward, with the wrist three to four inches away from the knees. Grasp the weight and extend the wrist fully. Do this for 3 sets of 20 and be sure to not lift the elbows from the thighs when extending the wrists. Keep the palms down.
  7. Finger Curls – This is an easy exercise to perform and will develop finger and hand strength. Simply sit and hold a 5-, 10-, or 15lb in weight your hand. Turn your hand with the palm upward with the back of your wrist on your thigh. Allow the weight to roll down your fingers, and now curl your fingers back holding the weight securely. Remember to keep the back of your wrist against your thigh throughout the execution of the exercise. Use weight which you can effectively control and execute the exercises properly.
Ultimately, these seven exercises will help to maximize the strength and contours of your hand, wrist, and forearm. This increase in the overall strength of your upper extremities will also help to improve your hand and wrist dexterity, which in turn can improve competitive performance in athletics, gaming, and even in day-to-day tasks.
Strength and the prevention of injury exercises are always a plus!
Dr. Meghan

Monday- Pistols

Remember when there were bar muscle ups in the Opens, and so many people got their first, second, third  and so on? That. Was. Awesome.  Keep working those!!

Who knows what we’ll get this week,  still waiting on the repeat Opens WOD.

Until Thursday, practice your pistols.

I’ve only posted the first of many pistol progression videos here, for space sake.  Click here to find the rest.

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"I love the encouraging environment. You can compete against the clock, others and yourself."

Mark B., CFS Member

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Greg Glassman, CrossFit Founder

"I’ve come to realize that fitness and weight management truly are journeys, not destinations. And with the help of Crossfit and all that it represents, I’ve been able to get on the road to health."

Jim D., CFS Member

If you told me I would be able to deadlift 200lbs, do 65lb thrusters, jump onto the 20in box, make my mile time the fastest it has ever been or buddy carry my best friend over my shoulders, I would have told you, you’re nuts!

Noddie, CFS Member

As a woman, I’ve never felt more empowered or beautiful! I can’t wait to see what this upcoming year will bring! Thank you CrossFit Factory Square! ♥

Leah, CFS Member