Friday, September 26th
Kickball is on Sunday at 3:00pm. -WOD- 5 Rounds Of: 25 Med Ball Toss (20# to 10’/14# to 9′) 2 Rope Climb to 15′
Kickball is on Sunday at 3:00pm. -WOD- 5 Rounds Of: 25 Med Ball Toss (20# to 10’/14# to 9′) 2 Rope Climb to 15′
If you would like to ride with a big group of us going to the girls gone Rx competition on Saturday we are leaving XS CrossFit at 8am. -WOD- Back Squat 5 reps @ 60% 3 reps @ 70% 2 reps @ 80% 2 reps @ 90% 1 rep @ 95% 1 rep @ max Front Squat 5 reps @ 60% 5 reps @ 70% 5 reps @ 75% 5 reps @ 75% Death by Burpees starting at 5 Burpees on minute #1. …
-WOD- 5k Run Here is the link to the last time we did a 5k run on April 23rd. Click here
-WOD- Isabel – 30 Squat Snatch 135/95# Rest For Time: – 400m Sprint
Day number 6 of the 100 day challenge. Brennan and TJ had a great time at the USA Weightlifting meet in Fort Lauderdale, FL. Brennan crushed it with a new PR and qualified for nationals! -WOD- XS Benchmark – 500m Row – 40 Air Squats – 30 Sit Ups – 20 Push Ups – 10 Pull Ups – 500m Row …
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.
If you would like to come help put up drywall show up at the gym around 9am. -TEAM WOD- A team workout will be made up on the spot by Sarah. Come get a great free workout at 10am. Drag a friend along! …