by Alex Etzen
Announcements
Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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Sign up for your Memorial Day Murph class time! You can sign up now on Monday the 29th just like a normal class.
Here is the schedule for Monday, May 29th:
5:30am
7:00am
8:30am
10:00am
11:30am
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)
2 ROUNDS
– 100m Run
– 6 Lunges + Twist to Lead Leg
– 5 Air squats to Med Ball
– 6 Sit-Ups
– 3 Inch worms
– 5/5 Calf Raises on a Plate
Challenge
2k Row (Time)
Max Effort 2k Row
Workout
“Hey Buddy” (Time)
For Time
Buy-In:
– 250 meter Run
Then, 5 Rounds of:
– 10 Lunges
– 10 Air Squats
– 10 Sit-Ups
– 8 Burpees
Cash-Out:
– 250 meter Run
(Score is Total Time)
This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. Chris’ badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements. “Hey Buddy” was Chris’ signature greeting.
To learn more about Chris Goodell click here http://crossfitwatchtower.com/2019/11/23/saturday-2019nov23-hey-buddy/
Goal is 8-15 minutes.