Tuesday, January 9th, 2018

Tuesday, January 9th, 2018

Announcements

– Nutrition Challenge –
We will post a link to sign up for a Body Fat Testing time tomorrow. Here are the times for everything that will be going on this weekend.
– Saturday from 10am-1pm Body Fat testing for the challenge.
– Sunday 10am-1pm Body Fat testing
– Sunday 3pm-4:30pm Nutrition Seminar
– Sunday 4:30pm-6pm Body Fat testing
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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– Open Seminars –
– Sunday 1pm-2:30pm Open Seminar 1 of 6 (Pull Ups & Toes-To-Bar)
Join us for our Open Prep Seminars for the next 6 weeks on Sundays from 1pm to 2:30pm. 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 for more info, 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

Strict Pull-ups (2-3-4-MAX EFFORT)

Work up to a max effort set of strict pull-ups. Use bands if necessary, but no kipping!

Compare to 4/13/17.

Metcon

Metcon (Time)

21-15-9 REPS FOR TIME:

-Hang power cleans (95/65) [135/95]
-Bar facing burpees

-Box Jumps (24/20)

-2Min rest between each round

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