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WODs

April 10th

Race cars rely on the power of a well-built engine and high octane fuel to cross the finish line at top speeds. After that high performance you can’t just park a race car and hope everything will run right tomorrow. The point I’m making is your body needs help to build and maintain its power during and after a tough workout to prepare for your next workout. I’ve done a lot of research to find the best products to use for myself and to be proud to hold in my gym. Please feel free to ask questions about the new products.

Pre-Workout energy?
– XS Energy Drink (a powerful blast of real energy)
– Sports Nutrition Energy Bars (30–60 minutes prior to exercise)
– XS Energy gum (10–15 minutes prior to exercise)

During workout Hydration?
– Sports Drink
– Perfect Water

Post-Workout recovery & rebuild?
– Whey Protein Bars (30–60 minutes after exercise)
– Protein Shake (30–60 minutes after exercise)

-WOD-
Work up to a max box jump (bring your spring loaded shoes)

-Last Ascent-
5-10-15 reps for time of:
– Back Squat 225/185#
– Box jumps 24/20″

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April 9th

Hope you all had a great weekend! Get ready for some fun this week!!!

-WOD-
Jackie
– 1000m Row
– 50 Thrusters @ 45/35
– 30 Pull Ups

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April 8th

-REST DAY-

Enjoy the day off!

April 7th

-TEAM WOD-
The Easter bunny came a little early to XS CrossFit! Get ready for a great team workout! Bring a friend!!!

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April 6th

-WOD-
13 min AMRAP
– 13 Wall Balls
– 13 Handstand Push ups
– 13 Pull Ups

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April 5th

-WOD-
Snatch
5-5-3-3-1-1-1-MAX

1 Mile Run (if track is bad then 2000m Row)

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April 4th

Aaron got his 1st Muscle Up!!!
It was also the gyms 1st Muscle Up!

-WOD-
3 Rounds of
400m Row
30 Double Unders
20 Box Jumps 24/18
10 Ring Dips
Rest 1min

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