Monday, January 8th, 2018

Monday, January 8th, 2018

Announcements

The 6-week XS CrossFit Nutrition Challenge will start on Sunday, January 14th with a Nutrition seminar from 3pm to 4:30pm. Build your team of 3 people for a habit based points challenge and a body fat challenge. Sign up your team of 3 on the whiteboard at the gym. There is also more info on the whiteboard at the gym.
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Join us for our Open Prep Seminars for the next 6 weeks on Sunday from 1pm to 3:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on specific movements and mental aspects of the Open. Unfortunately, with the amount of prep and having multiple coaches these Seminars are not included in your normal monthly membership. The cost will be $30 for all six or $10 for one Seminar. These were a big hit last year and we only have 40 spots available so sign up asap. Here is a link to this Sundays Toes-To-Bar/Pull Ups Seminar on the XS CrossFit events page (you can also sign up and pay at this link) http://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/

If you have questions please ask a coach or email Alex@XSCrossFit.com
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XS CrossFit – General CrossFit

Gymnastics

10-15 minutes to work on handstand push-ups or handstand walking.

Scaling options for HSPU, such as pike push ups, should also be practiced.

Metcon

Metcon (AMRAP – Reps)

5 Rounds for max. reps

Every 2 min (on the 0:00, 2:00, 4:00, 6:00, and 8:00)

-Row 24/18 calories

-Max. HSPU with time remaining
Score is total HSPU performed.

THEN

Bring Sally Up (No Measure)

To the song “Flower” by Moby, perform pause squats on “bring Sally down” and stand up on “bring Sally up.” This amounts to 30 reps in 3:30 with no rest at the top.
https://youtu.be/_gPDULwKOkY

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