October 3, 2022

Tuesday, October 4th, 2022

Announcements The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck! . We have a couple new coaches! – Luke Mauldin (He’ll be doing On-Ramp classes to start. He normally comes to workout at 3:30 …

October 3, 2022

Barbell Club – Tue, Oct 4

Announcements The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck! . We have a couple new coaches! – Luke Mauldin (He’ll be doing On-Ramp classes to start. He normally comes to workout at 3:30 …

October 2, 2022

Monday, October 3rd, 2022

Announcements The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck! . We have a couple new coaches! – Luke Mauldin (He’ll be doing On-Ramp classes to start. He normally comes to workout at 3:30 …

October 1, 2022

Saturday October 1, 2022

Announcements The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck! . XS CrossFit – General CrossFit Metcon Metcon (No Measure) 250m Row 10 DB Strict Press 5-7 Strict T2B 1 Round, then crossover symmetry S …

September 30, 2022

General CrossFit – Sat, Oct 1

XS CrossFit – General CrossFit The CrossFit Football Total (Total Weight) Power Clean (1 Rep Max) Back Squat (1 Rep Max) Bench Press (1 Rep Max) Deadlift (1 Rep Max) Power Clean (1 Rep Max) Back Squat (1 Rep Max) Bench Press (1 Rep Max) Deadlift (1 Rep Max) …

September 29, 2022

Friday, September 30th, 2022

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 20 Single or Double Unders – 8 PVC Pass Thrus – 8 Good Mornings – 8 Scap Pull-ups – 8 Step-ups – 100m Run Workout Nutts (Time) For Time 10 Handstand Push-Ups 15 Deadlifts (250/175 lb) 25 Box Jumps (30/24 in) 50 Pull-Ups 100 Wall Ball Shots (20/14 …

September 28, 2022

Thursday July 18, 2019

XS CrossFit – Barbell Club Accessory Work Metcon (No Measure) Sprints Hip Extensions Mobility Strength Deadlift (50%x5, 60%x5, 10×1 @ 70%, 10×1 @ 75%, 10×1 @ 80%) 10×1 Deadlifts are 1 every 20 seconds. Weightlifting Push Jerk (Push jerk + Split Jerk (2+1)) Build for 5 Working Sets Record Heaviest Set …