MON – Feb 11 Conditioning 3 Rounds 300M Row 12 Burpee Box Jump * Rest 2 mins between sets. Technique Handstand Push-up WOD CROSSFIT OPEN 16.4 13 Mins AMRAP 55 Deadlifts (225/155lbs) 55 Wall Balls 55 Calorie Row 55 Handstand Push-ups TUE – Feb 12 Strength 3 Rounds Max Reps[…]
Read More »Welcome to week 6 of the new year. MON – Feb 4 Strength Sumo Deadlift high pull: 8-8-8-8 * Practise Max rep Hanging Hallow Arch After each set. Partner WOD 3 rounds Partner 1: 5 rounds of Cindy Partner 2: Max Cal Row TUE – Feb 5 Strength Strict Ring[…]
Read More »Welcome to week 4 of the new year. MON – Jan 21 Strength Supersets Barbell Hip Thrusters Seated “Z” press (DB) * Strict and bells must touch shoulders and must reach full extension. WOD Strict and for time: 10 pull-ups 20 push-ups 30 squats 200 Double Unders 15 pull-ups 30[…]
Read More »Welcome to week 3 of the new year. MON – Jan 14 WOD 1 Round of Cindy* + AB, ROW or RUN**(chose one and stick with it) 2 Rounds of Cindy + 3 Rounds of Cindy + 4 Rounds of Cindy + * Cindy = 5 pull ups, 10 push[…]
Read More »Welcome to week 2 of the new year and the time where you make or break your resolutions. Let’s keep things going and maintain your fitness and wellness goals for 2019! MON – Jan 7 Strength 4 rounds: Max Rep Bench press (135/95) ↛ 2 minute rest Max rep Push[…]
Read More »Happy New Year Everyone! Hope everyone is ready to tackle the new year with the SXS fitness Family. We have some great programs in store for you this week (a short week) to help kick off your 2019 fitness goals. Thursday we have someone functional strength to ease into your[…]
Read More »This is the last full week before the Holidays begin. Please make sure to consult our limited Holiday Schedule for next week. It should be posted shortly. MON – Dec 17 Strength Front Squats: 5-5-5-5-5 * Rest and work on mobility between heavy sets. WOD CF 181210 50-40-30-20-10 reps for[…]
Read More »Don’t forget the SXS Holiday Party is this Friday from 6-9pm. No preamble for the WOD week in review – let’s get right to it. MON – Dec 10 Strength Overhead Squats 10-10-10-10 * Work on mobility in between sets to help improve specific hindrances. WOD CrossFit Regional Event #5:[…]
Read More »With the holiday season upon us why not ensure you’ll be in tip-top shape with us at SXS. This week we have a mix of programs. We start Monday off with some power cleans. Wednesday we will build to a heavy double thruster so come rested and ready to lift followed by a really fun barbell complex.
Read More »This week we have two heavy lifting days set up for you with military presses on Monday and sumo deadlifts on Thursday. Monday we also have crossfit.com WOD where you can see where you rank with the rest of the CrossFit community around the world.
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