Friday, January 12th, 2018

Friday, January 12th, 2018


– 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 to set up a time next week.
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.
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.
– 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.

If you have questions please ask a coach or email

XS CrossFit – General CrossFit


Metcon (AMRAP – Rounds and Reps)


-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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