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-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm. This is also a great time to come do the Open WOD!

-TEAM WOD- A team workout will be made up on the spot by Alex. Come get a great free workout at 10am. Drag a friend along! Open Gym is from 11am to 1pm The Open gym is a great time to do the Open WOD if you missed it on Friday or possibly redo it if you’d like. Remember the Open WOD needs to be done and you submit your score by 6pm Monday night. …

An XS members (Corey) is doing a nutritional survey. Please help him out by going to the link below and taking the short survey. www.surveymonkey.com/r/QNJSY97 Let me know if you have any questions. XS CrossFit – General CrossFit Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 2 …

Here is a link to a fun Dr Seuss way to put the CrossFit Open. CrossFit Seuss Looking forward to seeing a lot of people tonight at 6pm for the 2016 CrossFit Open announcement. We will be in the small gym. Please remember that people will still be working out so give them room if you go in the big gym. XS CrossFit – General CrossFit Warm-up The Cr …

XS CrossFit – General CrossFit Skill-work 15 minutes to work on a weakness. Metcon Metcon (Time) 3-6-9-12-15-18 Reps of: -Bar Facing Burpees -Hang Power Clean (115/85#)

If you’re doing the CrossFit Open please sight up because I’m trying to put together teams for an in house team competition. The Zip up hoodies are in! The hoodie is $32 and if you’d like to put your last name, nickname or athlete on the back (like how the coaches hoodie say “COACH”) it’s another $8. If you order …

XS CrossFit – General CrossFit XS Benchmark (Time) – 500m Row – 40 Air Squats – 30 Sit Ups – 20 Push Ups – 10 Pull Ups – 500m Row OR XS Benchmark (Gymnastics) (Time) – 500m Row – 40 Pistols (alternating legs, 20 ea. leg) – 30 Toes-to-Bar – 20 Handstand Push Ups – 10 Ring Muscle Ups – 50 …