Tuesday, January 8th, 2019

Tuesday, January 8th, 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/
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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


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Starting this Thursday we are adding a barbell class on Thursday evenings at 5pm.
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XS CrossFit – General CrossFit

Weightlifting

Push Jerk + Split Jerk (EMOM x 8)

Perform 1 push jerk and 1 split jerk every minute on the minute for 8 rounds. Build in weight.

Metcon

Metcon (Time)

FOR TIME:

30-20-10 reps of:

-DB deadlifts (50s/35s)

-Burpee box jumps overs (24/20″)

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