banner

WODs

August 26th

-REST DAY-

Enjoy!!!

August 25th

-TEAM WOD-

Workout will be made up by Mindy on the spot. Come get a great workout for FREE!

August 24th

The 1:30PM class today is moved to 12:30PM. 1 hour earlier. I’m sorry about the change and it is only a one time thing. I hope it’s not a big inconvenience for anyone. Please inform anyone that doesn’t look at the website daily.

-WOD-

4 Rounds Of:
– 20 Hip Extension
– 15 SDHP (75/55)
– 400m Run

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Sam 12:27 Rx
– Chris 19:02 (Mod: 45#)
– Marti 15:17 (Mod: 35#)
– Libby 20:43 (Mod: 1r @ 35#)
7:00AM
– Deb 15:53 Rx
– Jerry 15:20 (Mod: 65#)
9:30AM
– Tina 15:57 Rx
– Mindy 15:41 Rx
1:30PM
– Kathy 21:48 (Mod: 45#)
– JoAnn 23:53 Rx
– Sarah 19:16 (Mod: 45#)
– Zach 18:05 Rx
4:30PM
– TJ 15:33 Rx
[/hide]

August 23rd

We will be changing the 1:30PM class on Friday August 24th to 12:30PM. So in other words 1:30PM on Friday will be 1 hour earlier. I’m sorry about the change and it is only a one time thing. I hope it’s not a big inconvenience for anyone. Please inform anyone that doesn’t look at the website daily.

We had some Killer tire flipping going on!!! As a gym we had over 600 Tire Flips.
5:30AM

7:00AM

9:00AM

1:30PM

4:30PM

5:30PM

7:30PM

If you don’t see yourself in these pictures head over to Facebook http://www.facebook.com/media/set/?set=a.499586636737274.127796.286999627995977&type=3 . I’ll be adding a lot more pictures to Facebook form now on.

-WOD-

For time:
10 Wall Balls
1 Burpee
9 Wall Balls
2 Burpees
7 Wall Balls
3 Burpees

Keep going all the way to

1 Wall Ball
10 Burpees

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Sam 6:49 Rx
– Chris 9:27 (Mod: 8# to 8′)
– Marit 9:31 (Mod: 8# to 8′)
9:30AM
– Jodi 9:15 (Mod: 14# to 9′)
– Tina 9:15 Rx
– Billie 12:21 (Mod: 12# to 9′)
1:30PM
– Kathy 10:09 (Mod: 6# to 9′)
– Joann 14:13 (Mod: 8#)
– Sarah 12:48 (Mod: 8#)
4:30PM
– T.J. 8:41 Rx
– Mindy 10:11 (Mod: 9′)
– Deb 10:27 Rx
– Thomas 6:50 Rx
– Jeff 7:45 Rx
– Adam 6:30 Rx
5:30PM
– Josh 8:27 Rx
7:30PM
– Kade 6:20 Rx
– Maddie 9:14 Rx
– Melissa 9:31 (Mod: 10#)
– Brittany 9:22 (Mod: 8# to 9′)
– Layne 10:06 (Mod: 10# to 9′)
[/hide]

August 22nd

We had a lot of heavy Jerks!!! Many PRs and some new gym records. Keep up the great work everyone.

-WOD-

5 Rounds Of:
– 200m KB Run 35/26#
– 5 Tire Flips
– 10 Pull Ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Sam 11:50 Rx
– T.J. 12:26 Rx
– Dave 12:55 (Mod: Red Band)
– Tina 13:53 (Mod: Purple Band)
– Chris 15:20 (Mods: 18#, Green Band)
– Marti 16:05 (Mods: 18#, Blue & Purple Bands)
7:00AM
– Willie 18:04 (Mod: 26#)
9:30AM
– Matt 16:19 Rx
1:30PM
– Alisha 14:35 (Mod: 18#, Green Band)
– Jodi 16:49 (Mod: Red Band)
– Billie 16:12 (Mod: Blue Band)
– Linda 16:42 (Mod: Blue & Purple Bands)
– Sarah 19:16 (Mod: Blue & Purple Bands)
– Kathy 21:28 (Mods: 18#, Blue & Red Bands)
– Joann 21:35 (Mods: 18#, Green Band)
4:30PM
– Mindy 15:26 (Mod: Purple Band)
– Jim 14:41 (Mod: Purple Band)
– Deb 14:46 (Mod: Purple Band)
5:30PM
– Thomas 12:51 Rx
– Holly 17:57 (Mod: Blue Band)
– Libby 21:45 (Mod: 1/2 Blue Band, 1/2 Green Band)
– Allison 19:45 (Mod: Red & Purple Bands)
7:30PM
– Layne 17:41 (Mod: Green & Purple Bands)
[/hide]

August 21st

-WOD-

Jerk
5-5-3-3-1-1

8min AMRAP
– 10 Ring Push Ups
– 20 Double Unders

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Sam 165# / 8 Rx
– T.J. 125# / 4+2 Rx
– Deb 80# / 4+6 (Mod: Singles)
– Willie 7+30 (Mod: DB, Singles)
9:30AM
– Jim 155# / 7+6 (Mod: Knees, Singles
– Tina 8+1 (Mod: Raised Rings_
1:30PM
– Sarah 90# / 6 (Mod: DB, Knees)
4:30PM
– Joann 90# / 6 (Mod: raised Rings, Singles)
– Kathy 65# / 5+63 (Mod: Raised Rings, Singles)
– Mindy 100# / 6+13 (Mod: Knees)
5:30PM
– Thomas 235# / 7+21 Rx
– Libby 95# / 6 (Mod: Knees, Singles)
7:30PM
– Maddie 115# / 6 (Mod: Singles)
– Melissa 85# / 7+10 (Mod: 2 Knees, Singles)
– Kade 125# / 9+27 Rx
– Jeff 180# / 6+12 Rx
[/hide]

August 20th

Get ready for an awesome week!

The newest members of XS CrossFit. Get ready for all kinds of FUN!

-WOD-

XS Benchmark
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Sam 6:47 Rx
– Willie 9:01 Rx
– Jerry 9:16 (Mod: Red Band)
– Deb 9:18 (Mod: Purple)
9:30AM
– Jim 8:02 (Mod: Purple Band)
– Mindy 8:52 (Mod: Purple Band)
1:30PM
– Maddie 8:33 (Mod: Purple Band)
– Melissa 8:49 (Mod: Red Band)
4:30PM
– Kade 6:40 Rx
– T.J. 7:44 Rx
– Jodi 8:42 (Mod: Knees, Red Band)
– Marti 9:31 (Mod: Knees, Blue & Purple Band)
– Chris 8:50 (Mod: Knees, Blue & Purple Band)
– Billie 9:25 (Mod: Red & Purple Band)
5:30PM
– Alisha 9:49 (Mod: Knees, Blue & Purple Band)
– Jeff 6:57 Rx
– Libby 9:16 (Mod: Blue Band)
– Linda 10:12 (Mod: Red Band)
7:30PM
– Lucas 7:01 Rx
– Josh 7:28 Rx
– Zach 7:37 Rx
[/hide]