by Alex Etzen
Announcements
BIG thanks to Moriah, Paul, Mike, Margaret, Robin, Cindy, Jimmie, Lynda, David, Jessie and Brian for helping Sarah and I test the Online Classes for the at home WODs. The classes run daily 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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The Mobility class was a blast with 12 people! We plan to keep doing the online mobility on Tuesday and Thursday evenings at 7:30pm.
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10:00am Saturday Online TEAM WOD!!!! You do not need to have a partner at home to do this with. We will be partnering you up with someone else that joins the class. Here is the link https://xscrossfit.com/online-classes/
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XS CrossFit – General CrossFit
The March Athlete Of the Month is Brian Warley! He did an amazing job during the Nutrition Challenge. I’m sure Jessie helped a little. Be sure to congratulate Brian when you see him in the online classes.
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
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Warm-up
@HOME WOD
50 Jumping Jacks
40 Air Squats
:30 seconds Couch Stretch each leg
20 Sit ups
10 Burpees
Accessory Work
@HOME WOD
Tabata X 2
Plank
1/2 Pigeon
Plank
1/2 Pigeon
Metcon
@HOME: Metcon (Time)
3 Rounds
15 Plate Dead lifts
15 Plate Bent over Rows
15 Plate Around the Worlds
15 Plate Triceps Extensions