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 – Barbell Club
Accessory Work
Metcon (No Measure)
200m Run
10 Goblet Squats (increase each round)
10 DB Shoulder Press
3 Rounds, NFT
Increase weight on bench each round.
Strength
Deadlift (55%x5, 65%x4, 3×75%, 2×85%, 10×1 @ 86+%)
10×1 Deadlifts are 1 every 45 seconds.
Weightlifting
Shoulder Press (5-5-5-3-3-3-1-1-1)
Record Heaviest Single, Heaviest set of 3 and Heaviest set of 5.