Wanted: Airdyne For All

Xi XiaNews21 Comments

10-20-2010 Check Lost & Found at Gym. We are cleaning it out in a week. A. Power Snatch: 68%x1x4 sets; 73%x1x4 sets; 78%x1x4 sets: 12 sets x 1 rep; 1 min b/t sets + Row for max cals in 4 min 2 min rest AMRAP Box Jumps in 3 min 20/18″ 2 min rest AMRAP Wallballs in 2 min 20/14lb … Read More

She Did It!!!

Xi XiaNews16 Comments

10-19-2010 November 13, Saturday, 12-1:30 Pm, XX is hosting a “Bring Your Friend” special introduction class. Bring that friend so you can stop bugging them about CrossFit all the time. Open to men and women – why should the girls have all the fun? Register online, free for members, friends registration fee goes towards charity. Make up yesterdays’ power cleans … Read More

Giddy Up

Xi XiaNews22 Comments

10-18-2010 Jay’s lifting class starts in 10 days, still a few spots left! A. Power Clean: 68%x1x4 sets; 73%x1x4 sets; 78%x1x4 sets: 12 sets x 1 rep; 1 min b/t sets B. Front Squat: 3 x 4 @ 31X0, rest 2 min (use ~78%) + “Gertrude” – 3 rounds for time: 13 Hang Squat Cleans 95/65 5 Muscle-ups 21 Double … Read More

Debut of CrossFit 102 By J

Xi XiaNews52 Comments

10-15-2010 A. Back Squat: 5 x 3 @ 80%1RM, rest 2 min + Partner up, one athlete works for all 10 rounds while the other spots, then switch. Resting 60 seconds between sets: Bench press 2-2-2-2-2-2-2-2-2-2 + Handstand practice/line work while waiting for bench or when done. Now, on to the serious stuff. I have the ambivalent opportunity to introduce … Read More