by Alex Etzen
Announcements
There will be no Kids CrossFit classes this week – May 23-30. New schedule starting May 31 – Tuesday and Friday at 5:30pm and Monday at 3:30pm.
There will be Teens CrossFit classes week, with new schedule starting May 31 – Tuesday and Friday at 4:30pm and Wednesday at 3:30pm.
Due to the overwhelming popularity of the Memorial Day Murph workout, we are adding a 6:30am class! The Memorial Day class lists are posted on the Memorial Day Murph HEAT SIGN UP events page at https://xscrossfit.com/event/memorial-day-murph-heat-sign-up/ If you would like to switch to the 6:30am class, please RSVP at the bottom of the events page for 6:30am and we will remove you from your current time.
XS CrossFit – General CrossFit
Weightlifting
Squats (5 x 3+6)
Front Squats + Back Squats
Perform 5 sets of 3 FS followed immediately by 6 BS at around 80% of your 1RM FS.
Metcon
Metcon (AMRAP – Reps)
For total cals/reps:
-Tabata Row
-Rest 1 minute
-Tabata Sit-ups
Tabata interval is 20 seconds work followed by 10 seconds rest for 8 intervals. Score is total calories rowed and total sit-ups.