Announcements Thanksgiving Schedule: Thursday 11/24 10:00am free partner WODw/ childcare. 11:00am to Noon Open Gym Friday 11/25 8:15am 9:15am Noon (Open Gym) 2:15pm 3:30pm Saturday Back to a normal schedule. Email Alex@XSCrossFit.com if you have any questions. XS Christmas Party The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It wil …
Announcements Thanks to everyone who came to support us at the Turkey Challenge this past weekend! We had so many members show up to watch and it shows how great our community is! Thanksgiving Schedule: Thursday 11/24 10:00am free partner WODw/ childcare. 11:00am to Noon Open Gym Friday 11/25 8:15am 9:15am Noon (Open Gym) 2:15pm 3:30pm Saturday Back to a normal …
XS CrossFit – General CrossFit Metcon Metcon (No Measure) 10 KB Sumo DL High Pulls 10/10 DB Bench Press (On Floor) 10 Toes to Rings 3 Round, NFT Strength Bench Press (Max Out) Build in Weight for either a Heavy Single or Max Out Weightlifting Box Squat (Build to a Heavy Single, then drop to 80% for 3×5) Back squat to a box Sumo Stance Box Squat (R …
Announcements Turkey Challenge! We have a few teams doing the Turkey Challenge CrossFit competition Saturday (11/19) and Sunday (11/20). Feel free to come watch and cheer everyone on. Location: Sports Stable, 1 Superior Dr, Superior, CO 80027 Teams and Heat Times: – Top Buns (Katie M., Amanda N., Josh R., Ryan N.) *Saturday 8:45am, 12:55pm …
Announcements Turkey Challenge! We have a few teams doing the Turkey Challenge CrossFit competition Saturday (11/19) and Sunday (11/20). Feel free to come watch and cheer everyone on. Location: Sports Stable, 1 Superior Dr, Superior, CO 80027 Teams and Heat Times: – Top Buns (Katie M., Amanda N., Josh R., Ryan N.) *Saturday 8:45am, 12:55pm …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 1:00 AB Into… 2 ROUNDS – 8 Back Extensions – 5/5 T-spine Twists – 3 Inch Worms – 3 Shoot Throughs 2 ROUNDS – 4 Burpees (2nd rnd Over Box) – 6 Good Mornings – 8 Strict Presses Into… 1:00 Ski Erg Strength Deadlift (6×5 @ 75-80%*) *Bas …
XS CrossFit – Barbell Club Metcon Metcon (Weight) 10 KB Suitcase DL 10/10 KB Lunge 10/10 KB Strict Press *3 Rounds, NFT Strength Deadlift 5@55% 5@65% 5×1 at 82%, 87%, 92% *5×1 will be 1 every 40 seconds. Weightlifting Push Press (5×3, build in weight for max set of 3 reps.) …