May 23, 2022
    by Alex Etzen


    For upcoming Events
    Take a look at the Events page on
    List view –
    Month view –
    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.
    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:
    10:00am (with childcare)
    BBQ at 1:00pm (with cornhole tournament)

    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.


    Deadlift (55%x5, 65%x4, 3×75%, 2×85%, 10×1 @ 86+%)

    10×1 Deadlifts are 1 every 45 seconds.


    Shoulder Press (5-5-5-3-3-3-1-1-1)

    Record Heaviest Single, Heaviest set of 3 and Heaviest set of 5.

    Shoulder Press

    Shoulder Press