May 21, 2022
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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XS CrossFit – General CrossFit
Warm-up
3 rounds NFT
5/5 3 second pause Samson stretch
15 Bootstrappers
5 squat jumps
Overhead Squat (1-1-1-1-1)
Front Squat (1-1-1-1-1)
Back Squat (1-1-1-1-1)
Try to increase load for all 15 sets