Wednesday, January 9th, 2019

Wednesday, January 9th, 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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Sign up and start putting your points in at https://MyFITNumber.com use discount code: xscrossfit2011.
Even during class please announce to the coach “This is for My FIT Number” before doing anything you are going to log. We have to change from coaching mode to judging mode to make sure you meet the standards and the weight is accurate.
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XS CrossFit – General CrossFit

Challenge

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1 minute of work at each movement, immediately onto the next movement. The clock does not stop between exercises. 1 minute rest between rounds.

Women’s RX:

WB: 14#-9’

SDHP & PP: 55# barbells

BJ: 18″

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