Super Bowl, CrossFit style

Xi XiaNews%s Comments

2-1-2009 Super Bowl Sunday – get ready to sit on your haunches for 5+ hours and soak in 4 1/2 hours of commercials and 1/2 hour of athletic action. Lets make the evening a little more interesting, CrossFit style. Once the party starts ( TV is on and anything Super Bowl related is on it), the “workout” starts. Non-crossfitting friends … Read More

Frellen

Xi XiaNews%s Comments

1-31-2009 9 am Saturday classes starts today! “Frellen” – 3 rounds for time Run 400m 15 DB thrusters m-35 w-25 15 pullups Dynamic ROM to finish Stay tuned for your Super Bowl home workout on Sunday 🙂

Drag Race

Xi XiaNews%s Comments

1-30-2009 Adding 9 AM Saturday class to our schedule this weekend! So, Saturday class at 9 AM and 10 AM. 3 rounds: Hang Power Clean 50%BW x 15 Row 500m rest 5 minutes Try to finish each round in 2:20 or less. ROM work: 7 Bridge wall walks or bridge holds Congrats to Des on getting her first rope climbs! … Read More

Batting Practice

Xi XiaNews%s Comments

1-29-2009 Adding 9 AM Saturday class to our schedule this weekend! So, Saturday class at 9 AM and 10 AM. 1) 5 rounds for form: 4 Deadlifts @ 77% max 2 Rope climbs, no feet if possible 2) 30″ on; 30″ off – 12 minutes Clubbell side semi swings ROM work: X3: Seal walk x one trip Crab walk x … Read More