Great first week of XS Crossfit!!! Seeing new faces, most people are feeling sore and had a nice drop in from an out of state CrossFiter (good luck on the Half Marathon Natalie). Cant ask for much more then that. Still no classes on Sundays as of right now. Just to touch a little on class times, as of now they are: Monday-Friday 7AM 5:30PM On Ramp 6:30P …
Get ready for a fun workout that will be made up on the spot. See you all at 10am and remember Saturday workouts are free so bring a friend. -WOD ended up being- teams of 2 with only 1 person working at a time 4 rounds for time of: each person Row 200m each person 30′ overhead lunge down and back each person 20 Sit Ups each person 10 Push Ups …
What a great week of workouts!!! I know some of you are messed up from the last few days but lets finish the week of right. -WOD- With a running clock of 3 minutes: 25 kettlebell swings With the remaining time row as far as possible Rest for 30 seconds and repeat for a total of 4 rounds. Your score is the lowest distance rowed …
Really good night at the gym tonight! Keep it up. I love seeing new members walk in the door and give it everything they got!!! -WOD- Push Press 3x3x3x3x3 work to a heavy weight Then at the end a quick burner 5 Rounds For Time: 3 shuttle runs at 30’ 6 Pull Ups 9 Sit Ups …
Get ready for some fun with Tabata. Tabata is 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 rounds). -WOD- Tabata Wall ball 20lbs/12lbs (your score is the total # of Wall balls for all 8 rounds) Rest 1min 30sec Tabata Farmers walk with (2) 1.5/1 pood kettlebells (score is total meters wal …
Hope you all had a good weekend! Get ready for some great workouts this week. If you’re sore the worst thing to do is sit around doing nothing, the soreness will just get worse. The key is to keep moving. -WOD- AMRAP in 15min of: run 200m 30′ down & back overhead lunges (45/25) 10 Pull ups …