Freedom Friday, May 17th, 2019

Freedom Friday, May 17th, 2019

Announcements

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!
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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.
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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 Alex@xscrossfit.com if you have any problems.
– 6:30am
– 8:00am
– 9:30am (childcare is also at 9:30am)
– 11:00am
– BBQ at 12:30pm
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XS CrossFit – General CrossFit

Metcon

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and 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.

Metcon (AMRAP – Rounds and Reps)

“JENKINS”

AMRAP 40 MIN WITH A PARTNER

-50 burpees

-400m run (1 rep per 100m)

-50 kettlebell swings (53/35#)

-400m run

-50 pull-ups

-400m run

-50 push-ups

-400m run
Run together, share other work. 216 reps per round.

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