Saturday January 11, 2020

Saturday January 11, 2020


Complete these 3 steps if you’re doing the Nutrition Challenge.

1.) Go to this link and click “Register” or if you have a login on you can use that username or email and password to login.

2.) After you login click on the “Profile Setup” text and fill out that form for your first 5 points.

3.) Sign up for a Body Fat Test starting on Saturday 1/11.
– Men’s Sign Up –
– Women’s Sign Up –
(if you can’t make a time listed on the sign up sheets email Alex with a time that works for you.)

Email if you have questions

XS CrossFit – General CrossFit


Metcon (No Measure)

10 Good Mornings (Banded or Empty Barbell )

10 KB Suitcase DL Choose Weight)

100m Sprint

*3 Rounds, NFT


Front Squat (3×10 at 80%)

Build in weight, then do 10 sets of 3 reps at 75-80%.

Weighted Sit-ups (10×10)

10 Sets of 10 in between front squat reps.


Deadlift (2×5@60%, 2×4@75%, 2×3@80%, 2×2@86%, 3×1)

3×1 to be performed at whatever percent you feel good with for the day.

OK to Sumo DL or Traditional DL.

Record Heaviest Lift.

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