by Alex Etzen
Announcements
We will be closed due to the Colorado State Mandate.
To help you keep training, we’re going to be lending out some equipment to those who need it. If you already have equipment at home, please don’t borrow something from the gym as there may not be enough to go around otherwise. If you would like to checkout any equipment please email [email protected] and I’ll make sure you’re able to get it.
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I’ve had a lot of people ask if we’re going to keep posting WODs and we absolutely will. We’re going to post an equipment WOD and at home WOD everyday. On Wodify you can log your scores on the class “Today’s WOD”.
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If you’d like to help us test an Online Class for the at home WOD today we have a class setup at 8:30am and 4:30pm. Go to this link and click on the class button a little before the class starts so you can get setup.
Call us if you have a problem 303-395-9723.
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XS CrossFit – General CrossFit
Clean and Jerk EMOM (5 Rounds of 1 rep every min for 3 min. Build)
1 Rep every min for 3 min @ 50%, 60%, 70%, 80%, 90%
Metcon (Time)
3 Rounds for Time
-15 Pull Ups
-20 Wall Balls
-25 Wall Sit Ups
-30 unbroken double under or 50 total- (60 unbroken singles or 100 total)
-2 minute rest
OR
Metcon
@HOME: Warm-up (No Measure)
3 RDS NFT
30 SECONDS PLANK
30 SECONDS SIDE PLANK
30 SECONDS PLANK
30 SECONDS SIDE PLANK
@HOME: Metcon (Time)
3 ROUNDS
15 BENT OVER ROWS W/ PLATE
20 PLATE THRUSTERS
25 WALL SITUPS
30 DOUBLE UNDERS – OR – 50 SKI JUMP OVER PVC
2:00 REST