Thursday May 16, 2019

Thursday May 16, 2019


We will be doing a spring cleaning at the gym next Saturday (May 18th) from 11am to 4pm and Sunday (May 19th) from 11am to 4pm. If you would like to help out feel free to show up or write your name on the whiteboard under what day you think you can make it. We’ll provide lunch!
The Murph shirt sign up is on a clipboard in the gym! If you need to try it on we have blank shirts hanging in the gym. We’re adding a little battle of the sexes to the Murph shirts. What gender will order the most shirt? There will be a little prize with each shirt to the winners.
You can now sign up for what class time you’re going to do Murph on Memorial Day. Click the top right menu button on the Wodify app >>> Class Schedule select 5/27 click “Reserve” next to the class time you’d like to go to. Only 30 spots per class so sign up soon and email if you have any problems.
– 6:30am
– 8:00am
– 9:30am (childcare is also at 9:30am)
– 11:00am
– BBQ at 12:30pm
– WOW –
Friday (“JENKINS” – In memory of member an athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.)

XS CrossFit – Barbell Club


Back Squat (Pause Back Squat, 2 Second Hold)

5 Sets of 3 Reps, build on weight. Should be moderate in weight (60-70%).

Snatch (4@30%, 3@35%, 2@40%, 2@50%)

Muscle Snatch

Push Press (Low Hang Clean + Push Press (3+1) = 5 Sets 80-90%)

Clean deadlift it up, then take it down to your low hang, then hang clean up.

80-90% of your push press max.


Power Snatch (4×3@75%)

Back Squat (2×3@8, 2×5@8, 2×10@8)

Shoulder Press (3×5@8)

Push Press (5×2@9)

Metcon (Weight)

Hang Snatch High Pulls.


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