October 4th

Get ready for some fun with Tabata.  Tabata is  20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 rounds).


  • Tabata Wall ball 20lbs/12lbs (your score is the  total # of Wall balls for all 8 rounds)
  • Rest 1min 30sec
  • Tabata Farmers walk with (2) 1.5/1 pood kettlebells (score is total meters walked)
  • Rest 1min 30sec
  • Tabata Double unders / 3 singles for every 1 double under  (score is total double unders)
Lets just say your numbers were 50 wall ball, 50m farmers walk and 50 double unders = Your Total score is 150
The scores are going to be close for each of these so go hard on everything!!!

October 3rd

Hope you all had a good weekend! Get ready for some great workouts this week. If you’re sore the worst thing to do is sit around doing nothing, the soreness will just get worse. The key is to keep moving.


AMRAP in 15min of:

  • run 200m
  • 30′ down & back overhead lunges (45/25)
  • 10 Pull ups

October 2nd

Great 1st day guys! We dont have any classes on Sunday so here is a WOD to do on your own.


For Time:

  • 100 Burpees
Good luck!

What Is CrossFit

CrossFit is a strength and conditioning system built on constantly varied, functional movements executed at high intensity. We have designed our program to elicit as broad an adaptational response as possible to optimize physical competence in each of ten recognized fitness domains. They are:

1. Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.

2. Stamina- The ability of the body to process, store, deliver, and utilize energy.

3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.

4. Flexibility- The ability of maximizing range of motion at a given joint.

5. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.

6. Speed- The ability to minimize the time cycle of a repeated movement.

7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility- The ability to minimize transition time between one movement pattern to another.

9. Accuracy- The ability to control movement in a given direction or at a given intensity.

10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.

We train our athletes in gymnastics movements teaching both dynamic and static body control while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

Aside from the breadth or totality of fitness the CrossFit program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant practice with functional movements, and the development of successful diet strategies.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. CrossFit is also the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. If our program works for everyone from Olympic skiers to those that are overweight and sedentary, then it will work for you.

The above information is borrowed from CrossFit Inc.


World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row,etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!

Learn more about CrossFit

October 1st

Come in and enjoy the first CrossFit WOD at XS CrossFit!!! 10am Saturday WODs are free so bring a friend.


5 rounds for time:

  • 250m Row
  • 10 toes to bar

September 6th

– WOD –

21-15-9 OF:

  • HSPU

September 5th

– WOD –

Thruster 3-3-3-3-3-3-3