Thursday, September 3rd

September 3, 2015
    by Alex Etzen

    We are doing the Lurong challenge as a gym. This is a great challenge for your diet and fitness. I truly feel everyone should do this with us no matter what your fitness level is. The full event will takes place at XS CrossFit. The price is $44.99. It doesn’t actually start until September 14th so feel free to ask a coach or email me with any questions you might have. Sign up and read about the event here https://challengeseries.lurongliving.com/champ15/. During sign up you can pick Colorado as the state and XS CrossFit at the gym.

    Labor day is this Monday (9/7) and we will only be doing a class at 9:30am and 10:30am.

    -WOD-

    20 Rep Max Back Squat (do 5 to 10# more then last week)

    Pick one of these versions of Fran. We will be doing a different version each week this month but I’ll let you pick what order you go in.
    (Version #1)
    5 Rounds Of:
    – 9 Thrusters 95/65#
    – 9 Pull Ups

    (Version #2)
    3 Rounds Of:
    – 15 Thrusters 95/65#
    – 15 Pull Ups

    (Version #3)
    9-15-21 Reps Of:
    – Thrusters 95/65#
    – Pull Ups

    (Version #4)
    For Time:
    – 45 Thrusters 95/65#
    – 45 Pull Ups