Saturday, July 19th
-TEAM WOD- A team workout will be made up on the spot by Julia. Come get a great free workout at 10am. Drag a friend along!
-TEAM WOD- A team workout will be made up on the spot by Julia. Come get a great free workout at 10am. Drag a friend along!
-Nicole’s Birthday WOD- For Time: – 47 Deadlifts (135/95#) – 47 Situps – 47 Back Squats (115/75#) – 47 Lunges – 47 KB Swings (53/35#)
Flag football practice at 7:00pm at XS CrossFit and the game will be at 8:30pm. Isolate Series 3 Rounds Not for Time – 12 StepUp Each Leg (18/12″ with (10/5#) dumbells in each hand) – 12 walking lunges each leg (26/18#KB) each hand – 12 SLDL each leg (18/10) – 12 Bent Over Rows each arm (20/10#) -WOD- Double Tabata Row for Ma …
-Maddie’s Birthday WOD- 14min AMRAP Of: 23 GHD Situp’s Cash In then Rounds of – 7 Pull-ups – 7 Push-ups – 16 Double Unders
-Bix’s Birthday WOD- 7 Rounds Of: – 15 Box Jumps (30/24″) – 14 Wall Ball 2for1 @ (20# to 10’/12# to 9′) – 200m Run (odd rounds run forward and even rounds run backwards) …
Here is a good picture of the 4th of July crew! After getting hurt during the 4th of July WOD last year, Adam C. came back this year and crushed it! -WOD- CrossFit Total 2 – 1RM Clean – 1RM Overhead Squat – 1RM Bench Press …
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.