banner

WODs

October 18th

-WOD-

12-11-10-9-8-7-6-5-4-3-2-1
Reps Of:
– Pull Ups
– KB Swings 35/26
– Sit Ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30 AM
– Dustin 15:23 (mod: Green band)
7:00 AM
– Chris 12:39 (mod: Blue&Purple bands, 18#)
9:30 AM
– Billie 14:22 (mod: Purple band)
– Jodi 14:15 (mod: 1/2 Purple & 1/2 Red band, 35#)
– Marti 17:02 (mod: Blue band)
– TJ 12:18 Rx (mod: 35#)
4:30 PM
– Deb 15:24 (mod: Purple band)
[/hide]

October 17th

-WOD-

Front Squat
3-3-3-3-3-3

8min AMRAP
– 10 Wall Ball (20/14#)
– 10 Box Jumps (24/18″)

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30 AM
– Dustin 155# 4+14 Rx
– Adam 205# 7 Rx
– Deb 110# 5+7 (mod: 12#)
– Libby 105# 4+16 (mod: 12#)
7:00 AM
– Chris 80# 7+1 (mod: 12# to 9′, 12″ box)
1:30 PM
– Jodi 115# 5+10 (mod: 12#, 24″ box)
– Billie 115# 4+5 (mod: 10#)
– Mindy 10×10 – 35# 5+5 (mod: 10# to 9′)
– TJ 105# 6+4 Rx
4:30 PM
– Melissa 100# 6 (mod: 10#)
– Josh 225# 7+1 Rx
5:30 PM
– Thomas 6+4 Rx
7:30 PM
– Maddie 135# 5+14 Rx
[/hide]

October 16th

-WOD-

5 Rounds Of:
– 400m Run
– 15 SDHP 75/55

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30 AM
– Jerry 17:35 (mod: 65#)
– Willie 19:26 (mod: 65#)
– Deb 18:13 Rx
– Dustin 18:57 Rx
7:00 AM
– Chris 18:34 (mod: 40#)
– Adam 17:37 Rx
1:30 PM
– Libby 21:23 Rx
– Sarah 22:42 Rx
4:30 PM
– Justin 13:26 Rx
– Jodi 15:27 Rx
– Mindy 16:26 (mod: 45#)
– Billie 18:34 (mod: Clean 35#)
7:30 PM
– Maddie 16:27 Rx
– Melissa 17:25 (mod: 45#)
[/hide]

October 15th

We had a great weekend! TJ ended up in 7th place at her CrossFit competition!!! Great Job! The XS CrossFit 1 year party was awesome! I just want to say thanks to everyone that showed up. Lets get ready for a fun week of workouts.

-WOD-

1000m Row

10min AMRAP
– 4 Handstand Push Ups
– 8 Tire Flips
– 12 Ring rows

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Deb 4:14.8 / 4+4 (Mods: Black & Red Bands, 18″)
– Jerry 4:00.8 / 4+7 (Mods: Green & Red Bands, 26″)
– Libby 4:53.3 / 4+4 (Mods: Blue & Blue Bands, 25″)
– Willie 5:08.4 / 4+10 (Mods: DB Push Ups, 15″)
7:00AM
– Chris 4:38 / 5 (Mods: Black & Red Bands, 50″)
9:30AM
– Jodi 4:22 / 4+17 (Mod: Blue & Blue Bands)
– Joann 5:17 / 4+5 (Mods: Floor Mod, 38″)
1:30PM
– Carl 3:46 / 5+4 (Mods: Blue & Blue Bands)
– Sarah 4:37 / 4+15 (Mods: 12″ Box Mod, 35″)
4:30PM
– Melissa 4:29 / 5+4 (Mod: Blue & Blue Bands)
5:30PM
– Adam 3:35 / 4+4 Rx
– T.J. 4:24 / 4+4 Rx
– Allison 4:43 / 3+14 (Mods: Black & Red Bands, 33″)
– Chris 3:45 / 4+18 Rx
– Thomas 5 Rx
[/hide]

October 14th

-REST DAY-

Go out and be active. Enjoy the great weather!

October 13th

-TEAM WOD-

Free team workout at 10:00am. Workout will be made up on the spot. Bring a friend!!!

1 year party is tonight starting at 6pm. Hope to see everyone there! You do not have to be a member of the gym. If you want to just come check out the gym and hang out feel free.

October 12th

-WOD-

12min AMRAP Of:
– 5 DB Flys 30/20# each hand
– 10 Lunges 30/20# each hand
– 15 Sit Ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Jerry 7+15 (Mod: 15#)
– Willie 7+18 (Mod: 10#)
– Adam 7+1 Rx
– Deb 9+3 (Mod: 10#)
9:30AM
– Zach 6 Rx
– Jodi 8+1 (Mod: 10# fly)
– Billie 7 (Mod: 10# fly)
– Chris 7+8 (Mod: 5# fly, 15# Lunges)
– Tina 8+100m Run (Mods: 100m Run for DB, 5#)
1:30PM
– Brennan 8+15 Rx
4:30PM
– Justin 8+26 Rx
5:30PM
– Libby 8+14 (Mod: 10# fly)
– Allison 7+17 (Mod: 10# fly, 15# lunge)
– Jeff 9+9 (Mod: 10 Ring Push Ups for fly)
7:30PM
– Maddie 10+39 (Mod: 15# fly)
– Melissa 10 (Mod: 10# fly, 15# lunge)
[/hide]