Announcements Come say goodbye to Scotty this Friday from 7pm to 10pm. He’ll be here for 3 more weeks but this will be his last weekend around the gym. Come hangout, drink bourbon, play corn hole, and Rowling. . XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2:00 Row or AB 2 ROUNDS – 20 Single or Double Unders – 10 Ca …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 1 ROUND – 400m Fat Bike – 10 V-ups – 8 Step-Ups – 6 BB Good Mornings – 400m Fat Bike – 10 Deadbugs – 8 Tall Step-Ups – 6 BB High Hang High Pulls – 10 Sit-ups – 8 Box Jumps – 6 BB High Hang Muscle Cleans Workout A: Metcon (A …
XS CrossFit – Barbell Club Warm-up 3 Rounds NFT 20 single arm DB snatch 10 Squat jumps 20 Banded face pulls Muscle Snatch (15 minutes to build to a heavy) Barbell Complex (build to a heavy in 20 minutes) 3 cleans, 2 front squats, 1 s2o Accessory Work 50 DB Pullovers 50 DB shrugs 30/30 bulgarian split squats …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 1 ROUND – 100m Run – 5 Scap Pull-Ups – 5 Scap Push-Ups – 5 Lunge + Lunge + Squats Into… 1 ROUND – 100m Run – 5 Pull-Ups as will do in WOD – 7 Push-Ups – 10 Slow Air Squats Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 …
Announcements Memorial Day BBQ Food and Drink Sign Up. – People want to know what you’ll bring to the BBQ at 1pm on Memorial Day (Monday). Please sign up with the link below. https://xscrossfit.com/memorial-day-bbq/ . XS CrossFit – General CrossFit Warm-up (No Measure) 8/8 bottoms up KB Press 10/10 DB Row 100m Sprint 3 Rounds NFT Strength Sna …
Announcements Sign Up for MURPH is open! Go sign up for your Murph class the same way you sign up for any class time. Please sign up if you’re going to use childcare. The classes are: 5:30am 7:00am 8:30am 10:00am (with childcare) 11:30am BBQ at 1:00pm (with cornhole tournament) . Memorial Day BBQ Food and Drink Sign Up. – People want to know what …
Announcements For upcoming Events Take a look at the Events page on XSCrossFit.com List view – https://xscrossfit.com/events/ Month view – https://xscrossfit.com/events/month/ . Murph Shirts! – The blank shirts are in the gym. – Pick the blank shirt you want. – Fill out the sheet. – Put the shirt and sheet on a hanger. . Sig …