Join us for our Open Prep Seminars for the next 6 weeks on Sunday from 1pm to 2:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on a specific movement and mental aspects of the Open. Unfortunately, with the amount of prep for each session and having additional coaches these Seminars are not included in your normal monthly membership. The cost will be $30 for all six or $10 for one Seminar.

This is the first seminar of six in the lead up to the Open. This is for everyone who hasn’t done the open or who has had that feeling during the Open of I wish I would have worked on this movement more.

Every member of XS CrossFit is welcome to come learn what the next step is to make your Toes To Bar/Pull Ups more efficient. This is a 90 minute long workshop focusing on technique and your individual next steps.

At the end of this seminar we will be talking about training vs competition in CrossFit. This will be great to think about with WODs leading up to and during the Open. At the end of each seminar we will be discussing topics to help you get the best results out of the open and continue to be able to improve your fitness.

• 1st, 1/14 = Toes To Bar/Pull Ups & Training vs Competition
• 2nd, 1/21 = Jump Rope/Pistols & goals
• 3rd, 1/28 = Muscle Up (ring & bar) & rest/recovery/sleep
• 4th, 2/4 = Dumbbell Work/Wall Balls & Open Strategy
• 5th, 2/11 = HSPU/HS walk & Eating for Performance
• 6th, 2/18 = Rowing/Assault bike & Open Etiquette