by Alex Etzen
Announcements
June Kids Camp!
Kids CrossFit Camp! Starting on June 6th it will be 4 weeks long (all of June) on Tuesday’s and Thursday’s from 10:30am to 11:30am. Sign up today at the link below. $80 for the full camp for kids 6 to 11 years old.
Please email or call us with any questions.
Full Camp $80 (8 classes) https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZwJt16nvTOJ9xI1QhKUFMIVMb
4 out of the 8 total classes $50 https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=WpCtZALbSc5q84lOVyMPra16i
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
– 100m Run
– 5 Scap Pull-Ups
– 5 Scap Push-Ups
– 5 Lunge + Lunge + Squats
Into…
1 ROUND
– 100m Run
– 5 Pull-Ups as will do in WOD
– 7 Push-Ups
– 10 Slow Air Squats
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
OR
Half Murph (Time)
For Time:
1/2-Mile Run
50 Pull-ups
100 Push-ups
150 Air Squats
1/2-Mile Run
[Rx+] If you have a 20# vest or body armor, wear it.
OR
1/3 Murph (Time)
For Time:
600m Run
33 Pull-ups
66 Push-ups
99 Air Squats
600m Run