Saturday, May 17th
-TEAM WOD- A team workout will be made up on the spot by Julia. Come get a great free workout at 10am. Drag a friend along!
-TEAM WOD- A team workout will be made up on the spot by Julia. Come get a great free workout at 10am. Drag a friend along!
Sam E. started off the day right at 5:30am crushing our leaderboard top time for Annie for the women! Then Kate came in the afternoon and blew it up again! We had a number of guys put up some crazy times and changed up the leaderboard. Great work! Memorial Day Sign Up! We will be doing the hero wod Murph (on Memorial Day Monday) and we will have onl …
-WOD- Shoulder Press 3-3-3-3-3 Annie 50-40-30-20-10 Reps Of: – Double Unders – Sit Ups
-WOD- Deadlift (TNG) 5-5-5-5-5RM 21-15-9 Reps Of: – Deadlift 75% of 5RM – Box Jump 30/24″
I am so proud of everyone that did Fran yesterday! We saw a lot of people push the intensity. I know the coaches pushed everyone to have the right weight and I think everyone did. Something to remember about a workout like this. In CrossFit we work on technique/skill and then ramp up the intensity. I know a lot of you can move the Rx’d weight …
-WOD- Fran 21-15-9 Reps Of: – Thrusters 95/65# – Pull Ups Click Here to view the results from the last time we did Fran MEN [button text=”Top 20 Times (MEN)” description=”” size=”small” url=”https://xscrossfit.com/the-wall/Men-Fran.htm” align=”” rel=”” color=”” …
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.