September 7, 2016

Wednesday September 7th 2016

Announcements The gym will be CLOSED to the public/members after the 6:15 class on Thursday this week, and will resume classes as normal on Friday. Please be aware that 9:30 through 7:30 classes will be cancelled this Thursday! Please watch out for the 2x4s! CONCRETE IS COMING!!! XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Reps) Fr …

September 6, 2016

Tuesday September 6th 2016

Announcements The gym will be CLOSED to the public/members after the 6:15 class on Thursday this week, and will resume classes as normal on Friday. Please be aware that 9:30 through 7:30 classes will be cancelled this Thursday! Please be watch out for the 2x4s! CONCRETE IS COMING!!! XS CrossFit – General CrossFit Weightlifting Back Squat (3-3-3-3 …

September 5, 2016

Monday September 5th 2016

Announcements Please be watch out for the 2×4’s. We have a lot of work going on trying to make big improvements! . XS CrossFit – General CrossFit Metcon Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Mile In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, wa …

September 1, 2016

Friday September 2nd 2016

Announcements Labor Day (Monday, Sept. 5th) schedule will only be two classes at 9:30am & 10:30am. . XS CrossFit – General CrossFit Weightlifting Bench Press (3-3-3-3-3RM) Metcon Metcon (No Measure) 12 MIN EMOM: Rx: -MIN 1: 10 Pull-ups -MIN 2: 20m bear crawl (down forwards, back backwards) -MIN 3: 10 Ground-to-overhead (you pick the weight) Rx+: -MIN …

August 31, 2016

Thursday September 1st 2016

Announcements No Yoga this weekend. Jeanne says she looks forward to seeing many of you next weekend. If you haven’t tried a Yoga class it is free with your membership and a lot of fun! They are at 8:15am on Sundays. 9/17 partner comp! There is still time to be one of the first 20 people to sign up and get a free USA shaker bottle. If you don&# …

August 30, 2016

Wednesday August 31st 2016

XS CrossFit – General CrossFit Weightlifting Deadlift (3-3-3-3-3RM) Find a 3 rep max touch and go deadlift. Work up appropriately, but don’t waste too much energy. Save some for Diane! Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups …

August 29, 2016

Tuesday August 30th 2016

XS CrossFit – General CrossFit Metcon Metcon (Time) FOR TIME: -800m Run -30 Ground-To-Overhead (snatch or clean & jerk) (95/65#) -30 Burpees -30 Box jumps (24/20″) -800m Run …