Wednesday, January 10th, 2017

Wednesday, January 10th, 2017

Announcements

– 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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– Nutrition Challenge –
Body Fat Sign Up Sheet for this weekend http://xscrossfit.com/body-fat-sign-up/
If you can NOT make it this weekend please email Alex@XSCrossFit.com to setup a time to do your Body Fat Test next week.
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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XS CrossFit – General CrossFit

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

OR

15.3 alternate scaling (AMRAP – Reps)

14-Minute AMRAP of:

-7 burpee pull-ups

-50 Wall-ball shots (14/10# to 9′)

-200 single unders

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