Sunday January 12, 2020

Sunday January 12, 2020


The Nutrition Challenge starts TODAY! Make sure to fill out and submit your daily form (Monday Day #1) at

If you’re doing the nutrition challenge or want to sign up last minute complete these 3 steps.

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.
– 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 DB Bench Press

10 DB Suitcase DL

40-70 Sec. Nose to Wall Hold

*3 ROunds, NFT


Cluster (5@60%, 5@65%, 3@70%, 3@75%, 6×1@80%)


Snatch Grip Deadlift (3@70%, 3@80%, 2@90%, 3×1@100-103%)

Build for 3 singles.

Percent based off Snatch max.

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