December 4, 2019/0

Thursday December 5th, 2019

Announcements Holiday party will be on Saturday December 21st at 5pm. – Potluck – White Elephant ($20 cap) – Rowling Competition (good thing we practiced rowing all last month) Talk to a coach if you have any questions. . XS CrossFit – General CrossFit Metcon Metcon (Time) 4 Rounds for time: -3 Bar Pull overs -12 KB Goblet Squats (53/3 …

December 4, 2019/0

Thursday December 5, 2019

Announcements Holiday party will be on Saturday December 21st at 5pm. – Potluck – White Elephant ($20 cap) – Rowling Competition (good thing we practiced rowing all last month) Talk to a coach if you have any questions. . XS CrossFit – Barbell Club Strength Powerlifting Day! Back Squat (3×1) Warm up and then you have 3 singles. Rec …

December 3, 2019/0

Wednesday, December 4th, 2019

Announcements Holiday party will be on Saturday December 21st at 5pm. – Potluck – White Elephant ($20 cap) – Rowling Competition (good thing we practiced rowing all last month) Talk to a coach if you have any questions. . XS CrossFit – General CrossFit Challenge Max Push Ups in 2min Hands and feet on plates Metcon Metcon (AMRAP – …

December 2, 2019/0

Tuesday, December 3rd, 2019

Announcements Holiday party will be on Saturday December 21st at 5pm. – Potluck – White Elephant ($20 cap) – Rowling Competition (good thing we practiced rowing all last month) Talk to a coach if you have any questions. . XS CrossFit – General CrossFit Accessory Work 3 Sets For Quality: :20 Second L-Sit :30 Second Wall-Facing Handstand …

December 1, 2019/0

Monday, December 2nd, 2019

Announcements Holiday party will be on Saturday December 21st at 5pm. – Potluck – White Elephant ($20 cap) – Rowling Competition (good thing we practiced rowing all last month) Talk to a coach if you have any questions. . XS CrossFit – General CrossFit Weightlifting Push Jerk (7 x (3 + 2 + 1)) DT complex: -3 Deadlifts + 2 Hang cleans + …

November 30, 2019/0

Sunday December 1, 2019

Announcements Holiday party will be on Saturday December 21st at 5pm. – Potluck – White Elephant ($20 cap) – Rowling Competition (good thing we practiced rowing all last month) Talk to a coach if you have any questions. . XS CrossFit – General CrossFit Metcon Metcon (No Measure) 10 DB Bench Press 10 DB Suitcase DL 40-70 Sec. Nose to Wal …

November 29, 2019/0

Saturday November 30, 2019

XS CrossFit – General CrossFit Metcon Metcon (No Measure) 250m Row 10 C2 Crunches 10 KB Sumo DL High Pull * 3 Rounds, NFT Strength Back Squat (3@75%, 1@80%, 3@75%, 1@85%, 3@75%, 1@90%, 3@75%) Record Heaviest Single. Weightlifting Heaving Snatch Balance + Overhead Squat ((2+2) – 6 Sets at 75%) Build up to your 75% …