Monday, January 7th, 2019

Monday, January 7th, 2019

Announcements

– Open Seminars –
– Saturday (1/12) 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 Saturdays 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 the last 2 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/
.
You can now sign up for a body fat test time along with signing up your team. Use the link below to go to the Team Body Fat Competition page.

2019 Team Body Fat Competition


.
Starting this Thursday we are adding a barbell class on Thursday evenings at 5pm.
.

XS CrossFit – General CrossFit

Weightlifting

Front Squat (5-5-5-5)

5@ 60%

5@ 65%

5@ 70%

5@ 70%

Metcon

Metcon (AMRAP – Reps)

AMRAP 3 MIN:

-9 power cleans (75/55#)

-10/7 calorie row

REST 3 MIN

AMRAP 3 MIN:

-7 hang squat cleans (95/65#)

-10/7 calorie AAB

REST 3 MIN

AMRAP 3 MIN:

-5 squat cleans (115/75#)

-10/7 calorie row

Leave a comment