Saturday, September 21st
-TEAM WOD- A team workout will be made up on the spot by TJ. 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 TJ. Come get a great free workout at 10am. Drag a friend along!
Josh will be competing at the Battle At The Rock CrossFit competition on Saturday. If anyone would like to ride with me to Castle Rock to watch just let me know. Where: CrossFit Castle Rock When: All Saturday, September 21st Website: CrossFitCastleRock.com -WOD- Weighted Pull Up 3-3-3-3-3 3 Rounds For Time – 10 Toes To Bar then Chest To Bar Pull Up &# …
-WOD- 20min AMRAP Of: – 25 Wall Ball (20# to 10’/14# to 9′) – 400m Run
-WOD- 500m Row On minute 5 500m Row (Add both rows together) 1min AMRAP Of: – 10 Push Ups – 10m Run w/kb 53/35# – 10 Goblet Lunges w/kb 53/35# – 10m Run w/kb 53/35# Rest 1min 2min AMRAP Of: Same thing start where you left off Rest 1min 3min AMRAP Of: Same thing start where you left off …
-WOD- For Time – 5 Burpees Over The Bar – 10 Deadlifts 225/155# – 20 Pull Ups – 30 Sit Ups – 40 Killer Ropes – 30 Sit Ups – 20 Pull Ups – 10 Deadlifts 225/155# – 5 Burpees Over The Bar …
Congrats to XS CrossFit for an awesome show of team spirit and comradery. I’m not going to lie, we had a rough weekend but in the end we pushed ourselves to new limits and learned a lot! I’m proud of eveyone that competed and I want to say THANKS to Kelly Archibald, Corey Nyholm, Adam Cunningham, Jessica Ford, Deb Etzen, Jodi Fournier, …
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.