XS CrossFit – General CrossFit Metcon Metcon (Time) For time 500m run 50 Double Unders 50 Sit-ups 400m run 40 Double Unders 40 Sit-ups 300m run 30 Double Unders 30 Sit-ups 200m run 20 Double Unders 20 Sit-ups 100m run 10 Double Unders 10 Sit-ups …
XS CrossFit – General CrossFit Weightlifting Snatch Balance 3 – 3 – 3 – 3 – 3 Focus on quality movement over weight Squat Snatch (3 – 3 – 3 – 3 – 3) From Power Position Metcon Metcon (AMRAP – Reps) AMRAP 7 1 Hang Power Snatch (75/55) (rx+ hang squat snatch) 1 Lateral Burpee 2 Hang P Snatch 2 Lateral Bu …
XS CrossFit – General CrossFit Skill-work Agility Ladder Spend 10 minutes on agility drills provided by the coach Weightlifting Obey the Pump (15 – 12 – 10 – 8) Incline DB Press superset with: Bent Over Fat Bar Row Hammer Curl superset with: Tricep Kickback No rest between movements for supersets example: perform 15 db press followed imme …
Announcements We will have ChildCare available on Monday for the Memorial Day Murph workout at 9:30! You can use your ChildCare punch card or pay the drop in fee of $5 per family, There will be a potluck BBQ at 1:00pm. Be sure to stay or come back and enjoy food and fun! XS CrossFit – General CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pu …
Announcements Due to the overwhelming popularity of the Memorial Day Murph workout, we are adding a 6:30am class! The Memorial Day class lists are posted on the Memorial Day Murph HEAT SIGN UP events page at https://xscrossfit.com/event/memorial-day-murph-heat-sign-up/ If you would like to switch to the 6:30am class, please RSVP at the bottom of …
Announcements There will be no Kids CrossFit classes this week – May 23-30. New schedule starting May 31 – Tuesday and Friday at 5:30pm and Monday at 3:30pm. There will be Teens CrossFit classes week, with new schedule starting May 31 – Tuesday and Friday at 4:30pm and Wednesday at 3:30pm. Due to the overwhelming popularity of the …
Announcements There will be no Kids CrossFit classes this week – May 23-30. New schedule starting May 31 – Tuesday and Friday at 5:30pm and Monday at 3:30pm. There will be Teens CrossFit classes week, with new schedule starting May 31 – Tuesday and Friday at 4:30pm and Wednesday at 3:30pm. The Memorial Day class lists are posted on …