FREE MOTION CABLE CROSS XLS User manual

CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
Model No. VFMCS3016.0
Serial No.
Write the serial number in the
space above for future reference.
Serial
Number
Decal
QUESTIONS?
At FreeMotion Fitness, we are
committed to providing com-
plete customer satisfaction. If
you have questions, or if parts
are damaged or missing,
PLEASE CONTACT CUSTOMER
CARE DIRECTLY.
CALL TOLL-FREE:
1-800-201-2109
Mon.–Fri., 7 a.m.–6 p.m. MST
ON THE WEB:
www.freemotionfitness.com
USER’S MANUAL
Visit our website at
www.freemotionfitness.com
V

2
WARNING DECAL PLACEMENT
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
TABLE OF CONTENTS
FREEMOTION is a registered trademark of ICON IP, Inc.
The decals shown below have been placed on the weight system. If a decal is missing or illegi-
ble, call the toll-free telephone number on the front cover of this manual and request a free
replacement decal. Apply the decal in the location shown. Note: The decals may not be shown at
actual size.

1. Read all instructions in this manual and all
warnings on the weight system before using
the weight system. Use the weight system
only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the weight system are ade-
quately informed of all precautions.
3. Keep the weight system indoors, away from
moisture and dust. Place the weight system
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
system to mount, dismount, and use it.
4. Inspect and properly tighten all parts regular-
ly.Replace any worn parts immediately.
5. Keep hands and feet away from moving parts.
6. Keep children under age 12 and pets away
from the weight system at all times.
7. Always wear athletic shoes for foot protec-
tion while exercising.
8. Make sure that the cable remains on the pul-
leys at all times. If the cable binds while you
are exercising, stop immediately and make
sure that the cable is on the pulleys. Replace
the cable at least every two years.
9. The weight system is designed to be used
only with the included weight. Do not use the
weight system with dumbbells or any other
type of weight to increase the resistance.
10. Always make sure that the weight pin is
inserted fully into the weight stack before
exercising.
11. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cool-
ing down.
WARNING: Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. FreeMotion Fitness assumes no responsibility for personal injury
or property damage sustained by or through the use of this product.
WARNING: Toreduce the risk of serious injury, read the following important precautions
before using the weight system.
IMPORTANT PRECAUTIONS
3

4
Weights
Cable
Arm
Counterweight
Frame
Adjustment Knob
Swivel Arm
Adjustment Bracket
BEFORE YOU BEGIN
Thank you for selecting the versatile FREEMOTION®
CABLE CROSS XLS weight system. The weight sys-
tem offers a selection of weight stations designed to
develop every major muscle group of the body.
Whether your goal is to tone your body, build dramatic
muscle size and strength, or improve your cardiovascu-
lar system, the weight system will help you to achieve
the specific results you want.
For your benefit, read this manual carefully before
using the weight system. If you have questions after
reading this manual, please see the front cover of this
manual. To help us assist you, note the product model
number and serial number before contacting us. The
model number is VFMCS3016.0. The serial number
can be found on a decal attached to the weight system
(see the front cover of this manual).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.

5
Before beginning assembly, carefully read the
following information and instructions:
•Assembly requires two persons.
•Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
•Tighten all parts as you assemble them, unless
instructed to do otherwise.
•Asyou assemble the weight system, make sure
all parts are oriented as shown in the drawings.
Assembly requires the included hex keys and
the following tools (not included):
• Two adjustable wrenches
• One standard screwdriver
• One Phillips screwdriver
• Lubricant (three grease packets are included)
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
Make Assembly Easier
Everything in this manual is designed to ensure
that the weight system can be assembled suc-
cessfully by anyone. Most people find that by
setting aside plenty of time, assembly will go
smoothly.
ASSEMBLY
1.
Remove the four packing bolts and locknuts (not
shown) from the indicated locations at the base of
the Frame (1) and the pallet (not shown). Discard
the packing bolts, locknuts, and pallet.
Attach a Stabilizer (3) to the base of the Frame
(1) with four M10 x 84mm Button Head Screws
(58), four M10 Washers (55), and four M10 Nylon
Locknuts (63) as shown.
Attach the other Stabilizer (3) to the other side
of the Frame (1) in the same manner.
If the floor beneath the weight system is
uneven, level the weight system by placing
Foot Spacers (83) between one or more of the
Rubber Feet (50) and the Stabilizers (3) (see
the inset drawing).
Before beginning assembly,make sure that
you understand the information in the box
above. Important: Some of the parts
described in the assembly steps may be
preassembled.
1
1
3
3
58
63
63
Packing Bolts
and Locknuts
Packing Bolts
and Locknuts
58
55 55
55
55
3
51
83
50

6
2. Remove the Shroud (not shown) from the back of
the weight system. (Note: For clarity, the cover
onthe Frame [1] is not shown; the cover can-
not be removed.) Remove the four indicated M6
x64mm Bolts (59) from the Frame. Next, remove
the Weight Guides (16).
Lubricate the insides of the welded tubes on the
Top Weight (15) with grease.
See the inset drawing. Position the Arms (19,
20) as shown (see ADJUSTING THE ARMS on
page 7). Connect the ends of the Cable (33) with
two Cable Clips (10) as shown.
Set the wide ends of the two Weight Bumpers (4)
over the indicated holes in the base of the Frame
(1). Insert the two included dowels (not shown)
into the Weight Bumpers and the Frame. Next,
slide the five 20-pound Weights (13) and the nine
10-pound Weights (14) onto the dowels. Make
sure that the Weights are stacked in order
with the 10-pound Weight marked “1 5” on
top, and the 20-pound Weight marked “15
100” on the bottom.
Remove one of the dowels (not shown) from the
stack of Weights (13, 14). Next, insert one of the
Weight Guides (16) into the Frame (1) and the
stack of Weights. Repeat with the other Weight
Guide. Secure the Weight Guides to the Frame
with the four M6 x 64mm Bolts (59), four M6
Washers (81), four Weight Guide Spacers (5),
and four M6 Nylon Locknuts (60).
Disconnect the ends of the Cable (33) and lower
the Top Weight (15) so that the weight selector is
inserted into the middle hole in the stack of
Weights (13, 14).
Make sure that the cable traps are oriented as
shown on page 9. Replace the Shroud (not
shown).
3. Attach a Handle (9) to a Cable Eye (37) with a
Cable Clip (10). Attach the other Handle to the
other Cable Eye in the same manner.
4. Make sure that all parts have been properly
tightened. The use of the remaining parts will
be explained in ADJUSTMENT beginning on
the following page.
2
3
10 37
1
4
9
59
81
81
59
5
581
81
5
16
13
14
15
60
60
10
20
33
19
Welded Tubes
Weight Selector

This section explains how to adjust the weight system. Refer to the accompanying exercise guide to see the cor-
rect form for each exercise.
Make sure that all parts are properly tightened each time the weight system is used. Replace any worn parts
immediately. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not
use solvents.
7
CHANGING THE WEIGHT SETTING
To change the weight setting of the weight stack,
insert the Weight Pin (12) under the desired Weight
(13, 14). Make sure to insert the Weight Pin until the
bent end of the Weight Pin is touching the Weights,
and turn the bent end upward. Note: The weight
system works best when at least two Weights are
used.
24
19
32
32
13
12
14
ADJUSTING THE ARMS
The Arms (19, 20) can be adjusted to any of eleven
positions for different exercises. To position an Arm,
first pull the Adjustment Knob (32) out as far as it will
go. Move the Arm to the desired position, and then
engage the Adjustment Knob into a hole in the
Adjustment Bracket (23, 24).
20
23
ADJUSTMENT
10
9
37
CHANGING ACCESSORIES
AHandle (9) or the Ankle Strap (not shown) can be
attached to a Cable Eye (37) with a Cable Clip (10).
Attach the other Handle to the other Cable Eye in the
same manner.

REINSTALLING THE CABLE
If the cable repeatedly slips off the pulleys, it
may have become twisted. Remove the cable
and then reinstall it as described below.
Remove the weight pin, pull one of the handles out
about eight inches, and insert the weight pin into the
third weight plate and the tube on the top weight.
See the inset drawing.Push the rubber cover off
the aluminum coupler and slide the cover up the
cable. Loosen the four screws in the coupler and
pull the cable free.
Remove the cable from the weight system, and then
reinstall the cable (see page 9 for proper routing).
Reinsert the end of the cable into the coupler until
all of the bare cable is inside the hole. Next, tighten
the four screws equally until they all contact the
cable. Then, tighten each screw alternately 1/4 turn,
until all are tightened to 85 inch-pounds (9.6
Newton-meters). Then, slide the cover back onto the
coupler,remove the weight pin, and return the han-
dle to the resting position.
Note: If the cable needs to be replaced, see HOW
TO ORDER REPLACEMENT PARTS on the back
cover of this manual.
8
34
63
63
33
77
15
TIGHTENING THE CABLE
Woven cable, the type used on the weight system,
can stretch slightly when it is first used. If there is
slack in the Cable (33) when the arms are in the
straight upward position before resistance is felt,
the Cable should be tightened. Note: There will be
slack in the Cable when the arms are in any other
position.
You can remove slack from the Cable (33) by moving
either or both of the indicated 115mm Pulleys (34) in
the brackets on the Top Weight (15). First, remove
the Shroud (not shown). Then, loosen an M10 x
60mm Bolt (77) and an M10 Nylon Locknut (63) and
move the Pulley downward. Finally, make sure that
the Cable Traps (78) are oriented as shown in the
CABLE DIAGRAM on page 9. Then, retighten the
Bolt and the Nylon Locknut and reattach the Shroud.
34
78
Bracket
Coupler
Cover
Cable
Screws
Screws

CABLE DIAGRAM
The cable diagram shows the proper routing of the
cable. Use the diagram to make sure that the cable
and the cable traps have been assembled correctly. If
the cable has not been correctly routed, the weight
system will not function properly and damage may
occur. The numbers show the correct route for the
cable. Make sure that the cable traps do not touch
or bind the cable. Note: The indicated cable traps
on pulleys 4 and 7 should be in a five o’clock
position, as shown.
10
6
5
7
Cable
Trap
8
9
1
2
3
4
9

10
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of the user’s manual for information about ordering replacement parts.
Key No. Qty. Description Key No. Qty. Description
1 1 Frame
2 1 Frame Handle
32 Stabilizer
4 2 Weight Bumper
5 4 Weight Guide Spacer
6 1 Left Side Cover
7 1 Right Side Cover
8 1 Frame Handle Pad
9 2 Handle
10 2 Cable Clip
11 4 Weight Guide Bushing
12 1 Weight Pin
13 5 20-pound Weight
14 9 10-pound Weight
15 1 Top Weight
16 2 Weight Guide
17 2 Swivel Arm
18 2 Trunnion
19 1 Left Arm
20 1 Right Arm
21 2 38mm x 14mm Spacer
22 2 Counterweight
23 1 Left Adjustment Bracket
24 1 Right Adjustment Bracket
25 2 38mm x 30mm Spacer
26 4 16mm x 23mm Spacer
27 4 16mm x 42mm Spacer
28 4 Pulley Plate
29 2 Pulley Disc
30 18 10-pound Weight Bushing
31 4 Spacer Cap
32 2 Adjustment Knob
33 1 Cable
34 10 115mm Pulley
35 290mm Pulley
36 2 Coupler Cover
37 2 Cable Eye
38 1Shroud
39 2 Bungee Cord
40 4Pulley Arm Bearing
41 2Top Weight Top Bushing
42 2 Top Weight Bottom Bushing
43 10 20-pound Weight Bushing
44 4M10 Nut
45 2 Cable Bearing
46 2 Inner C-clip
47 2 Coupler
48 4 M12 Washer
49 2 Outer C-clip
50 4 Rubber Foot
51 8 M4 x 25mm Screw
52 2 Top Weight Bumper
53 2 M5 x 25mm Screw
54 2 M10 Star Washer
55 32 M10 Washer
56 2 Long Weight Guide Bushing
57 4 M10 x 126mm Button Head Screw
58 8 M10 x 84mm Button Head Screw
59 4 M6 x 64mm Bolt
60 4 M6 Nylon Locknut
61 2 M10 x 50mm Button Head Screw
62 2 M4 x 15mm Screw
63 28 M10 Nylon Locknut
64 10 M10 x 50mm Bolt
65 2 M10 x 40mm Bolt
66 2 M6 x 15mm Button Screw
67 4 M10 x 105mm SHC Screw
68 4 M12 Nylon Locknut
69 4 Plastic Spacer
70 2 Bungee Cord Attachment
71 2 M12 x 38mm Button Head Screw
72 2 M12 x 52mm Button Head Screw
73 4 M8 x 48mm Button Head Screw
74 4 M8 Washer
75 8 M5 x 8mm Button Screw
76 2 M10 x 95mm Bolt
77 2 M10 x 60mm Bolt
78 6 Cable Trap
79 450mm Washer
80 2 Magnetic Strip
81 4 M6 Washer
82 1Ankle Strap
83 4 Foot Spacer
84 2M10 Lock Washer
#-User’sManual
# - Exercise Guide
# - Hex Key
#-Grease Packet
PART LIST—Model No. VFMCS3016.0 R1206A