by Alex Etzen
Announcements
For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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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 MURPH is open!
Go sign up for your Murph class the same way you sign up for any class time. Please sign up if you’re going to use childcare. The classes are:
5:30am
7:00am
8:30am
10:00am (with childcare)
11:30am
BBQ at 1:00pm (with cornhole tournament)
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Memorial Day BBQ Food and Drink Sign Up.
– People want to know what you’ll bring to the BBQ at 1pm on Memorial Day (Monday). Please sign up with the link below.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
– 500m Row
– 8 Scap Pull-Ups
– 8 Lunges
– 8 Knee Raises
– 8 Scorpions
– 4/4 Calf Stretches
– 4 KB Front Rack Lunges
– 4 KB Farmers Lunges
– 4 Toes to Bar
– 1 X 24 Ft Shuttle Sprint
– 1 Rope Climb
Challenge
2k Row (Time)
Max Effort 2k Row
Goal is at least Level 1 and Log it!
Workout
2022 Masters of the Community Legends Qualifier Event #5 (AMRAP – Rounds and Reps)
AMRAP 9 Minutes
– 24 Ft KB front rack lunge
– 1 Rope Climb (15ft)
– 24 Ft KB Farmer Lunge
– 10 T2B
– 10 KB Deadlift
– 3 X 24 Ft Shuttle Sprint
– 2 Rope Climb (15ft)
– 1 X 24 Ft Shuttle Sprint
M 35-44 , 2 X53’s
M 45-54 , 2 X 44’s
M 55+ , 2 X 35’s (12ft RC)
W 35+44 , 2 X 35’s
W 45-54 , 2 X 26’s
W 55+ , 2 X 26’s (12ft RC)