No Yoga on Sunday! If you don’t want to get your car muddy or think you might get stuck in the mud please park in the driveway. I shoveled a path from the driveway down to the gym -WOD Back Squat 7 sets of: -3 back squats (pause for 3 seconds at parallel) gradually work up in weight 2:30 On The Clock: – 300m/250m Row – AMRAP Wall Ball (20 …
If you haven’t done the Open WOD yet it needs to be done and submitted by 6:00pm today (Monday 3/9). Send me an email or come into a class time and we’ll get you judged. Kids class on Thursday will be at 5pm. Sorry for any inconvenience. -WOD- Back Squat 5-5-5-5-5RM For Time: – 6 Back Squats (50% of 5RM) – 50 Double Unders – 5 …
Yoga on Sunday at 8:15am! -WOD- 5 Rounds Of: – 5 Back Squat 185/135# – 7 Ring Dips – 9 Ring Rows
As a gym we hit our goal and raised $303.00 to support a soldier. Thanks to everyone who donated and did the team WOD. As a gym we will be doing the Turkey Trot on Thanksgiving morning at 8am. It will be at the Parker Rec Center and is $15. Any kids that can handle running a 5k are welcome to join TJ but make sure they wear a coat! Here is the link …
-WOD- CrossFit Total – 1 Rep Max Back Squat – 1 Rep Max Deadlift – 1 Rep Max Shoulder Press
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. …
Day #2 of the 100 day challenge! Kickball is at 6:00pm Sunday at Salisbury Park. They had to change the location for this week only. If we win we play again at 7pm. Please write your name on the board if you can make it. -WOD- Back Squat 5 reps @ 60% 5 reps @ 65% 5 reps @ 70% 5 reps @ 75% Front Squat 5 reps @ 60% 5 reps @ 65% 5 reps @ 70% 5 reps @ 70% For Time: …