Friday, January 12th, 2018

Friday, January 12th, 2018

Announcements

– Nutrition Challenge –
*** Important 3 things to take care of before Sunday if you are doing the Nutrition Challenge***
1. Sign up for a Body Fat test time this weekend (if you can’t make it email alex@XSCrossFit.com to set up a time next week. http://xscrossfit.com/body-fat-sign-up/
2. Register for the Challenge at this link and use the “Have you used Wodify before? Sign into your account” button and use your Wodify login. https://app.wodifyrise.com/Event/Event.aspx?u=6weeknutritionchallenge2018
3. Download Wodify Rise App on your phone.
If you can’t make the Nutrition Seminar on Sunday at 3pm that is ok. Please do all 3 of these things before Sunday and we will make sure you still get the handouts from the Seminar.
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– Open Seminars –
– This Sunday (1/14) 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. 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 or tell a coach to sign you up. 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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 MIN:

-20m DB walking lunge (30/20) [50/35]

-10 knee raises [toes-to-bar]

-20m DB walking lunge

-10 hand-release push-ups [HSPU]
DB’s must be at the shoulders during lunges.

60 reps per round.

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