Announcements XS bowling night this Saturday. Please put your name on the whiteboard before Friday if you plan to go. Ron is going to reserve the lanes from 8pm to 10pm. Show up by 7:30pm so we can be bowling by 8pm. The price is $20 plus rent your own shoes. You can pay Ron on Saturday night. XS CrossFit – General CrossFit Metcon Metcon (Time) 4 …
XS CrossFit – General CrossFit Weightlifting Squat Snatch-Hang Squat Snatch-OHS (1-1-1-1-1RM) Work to a max weight for the above complex. Do not drop the bar between movements. Metcon XS Benchmark (Time) – 500m Row – 40 Air Squats – 30 Sit Ups – 20 Push Ups – 10 Pull Ups – 500m Row OR XS Benchmark (Heavy) (Time) – …
We just got some new obnoxious Freedom Friday water bottles in. XS CrossFit – General CrossFit Metcon (AMRAP – Rounds and Reps) Sisson AMRAP 20 – 1 rope climb to 15′ – 5 burpees – 200m run U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Divi …
Announcements Come watch UFC 197 this Saturday at XS CrossFit! Here is the url to RSVP https://xscrossfit.com/event/come-watch-ufc-197/#rsvp-form-13980 XS CrossFit – General CrossFit Weightlifting Power Clean (1-1-1-1-1-1-1-1) work to a heavy single Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Happy birthday Adam! …
Announcements Come watch UFC 197 this Saturday at XS CrossFit! Here is the url to RSVP https://xscrossfit.com/event/come-watch-ufc-197/#rsvp-form-13980 XS CrossFit – General CrossFit Skill-work Pistols (1 x 2min) 10 minutes of progressions followed by 2 min max reps If scaling, use a progression that is challenging but allows you to keep moving. Met …
XS CrossFit – General CrossFit Weightlifting Shoulder Press (5 sets of 2+1) For each set perform 2 strict press from split position plus 1 split jerk Emphasis on consistent and stable catch position Metcon Metcon (AMRAP – Reps) AMRAP 10 – 6 Shuttle Runs – 12 C2B Pull Ups RX+ – 6 Shuttle Runs – 6 BMU …