XS CrossFit – General CrossFit Weightlifting Clean Complex (1-1-1-1-1-1-1-1) Work to a heavy single of the following complex – 3 squat clean from power position – 2 squat clean from hang position (just above knee) – 1 squat clean from below knee The bar never touches the ground. Focus on proper positioning over moving more weight. Pu …
Announcements Please welcome Darren Buckland to the XS Crossfit coaching team! If you haven’t met Darren, please introduce yourself. He will be coaching some classes in the evenings! We are getting close to the cutoff for ordering your Memorial Day Murph shirt! Request your shirt/tank at https://xscrossfit.com/event/memorial-day-murph-shirts …
Yoga at 8:15am! -OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.
-TEAM WOD- A team workout will be made up on the spot by T.J. Come get a great free workout at 10am. Drag a friend along! No Child Care today!
Announcements No Child Care on Saturday! XS CrossFit – General CrossFit Weightlifting Clean & Jerk Complex (5 x 1+2) Work to a max weight for the following complex: Squat clean + 2 Split Jerks Metcon Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP: -50 Double Unders -10 Bar facing burpees -5 Hang power cleans (155/110#) Sub. 150 single unders or …
XS CrossFit – General CrossFit Metcon Metcon (Time) 1/4 MURPH: -400m Run -25 Pull-ups -50 Push-ups -75 Squats -400m Run Partition pull-up, push-ups, and squats as necessary. RX+: wear a weight vest. …
Announcements The Memorial Day Murph class times are 8:00, 9:30 and 11:00am on Monday, May 30. You can sign up for a class time at https://xscrossfit.com/event/memorial-day-murph-heat-sign-up/ Get your Memorial Day Murph shirt requested now at this link https://xscrossfit.com/event/memorial-day-murph-shirts/ Shirts will be $30 and $10 from every …