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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 TJ. Come get a great free workout at 10am. Drag a friend along!

Here are the 2016 XS CrossFit Open Shirts. I will have blank shirts to try on in the gym so you can make sure you get your size right. We will be doing (women tank’s S,M,L,XL) (women’s T-shirt S,M,L,XL) (Men’s T-shirts S,M,L,XL,XXL). I will post the sign up sheet for the shirts soon. The cost will be $30. If you are doing the Cross …

XS CrossFit – General CrossFit Weightlifting Thruster (1-1-1-1-1RM) From a rack Metcon CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 100/65 Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100/65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100/65 pound Thruster, 12 …

XS CrossFit – General CrossFit Skill-work 15-20 minutes of any gymnastics work. Work on some body weight movements you may be weak at such as handstands, HSPU, handstand walks, ring work, dips, pull-ups, etc. Metcon Metcon (AMRAP – Reps) 12 MIN. ALTERNATING EMOM: -#1: 10 ABMAT SIT-UPS -#2: 10 BOX JUMP OVERS (24″/20″) With remainder …

XS CrossFit – General CrossFit Weightlifting Split Jerk (1-1-1-1-1RM) Metcon Metcon (Time) 6 ROUNDS FOR TME: -30 DOUBLE UNDERS -6 FAT BAR CLEAN & JERKS (120/80#) Fat bars weigh 20# …

XS CrossFit – General CrossFit 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) – 500m Row – 40 Back Squats (135/95#) – 30 GHD Sit ups – 20 Bench Press (135/95#) – 10 Bar Muscle Ups – 500m Row OR XS Ben …