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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XS CrossFit – Barbell Club
Metcon
Metcon (No Measure)
10 GHD Situps
10 HSPU (strict or kipping) or 5 Wall Walks
10 Jumping Air Squats
3 Rounds, Not for time.
Strength
Front Rack Lunge (Build in weight)
5 Working sets of 5/5
Build in weight and record heaviest set of 5/5.
Weightlifting
Power Clean (Power Clean + Squat Clean + Jerk (1+1+1))
Build in weight for 10 working sets.
Tap and Go – Don’t set the bar down until you complete the jerk.