by Alex Etzen
Announcements
Childcare!
The 9:15am childcare will be on Monday’s, Tuesday’s, Wednesday’s, and Thursday’s for the rest of the year. I’m sorry for any inconvenience it will be by not having childcare on Friday’s. Talk to a coach if you have any questions. A BIG thanks to the ladies that are managing the Childcare for the days we do have it.
XS Christmas Party Sign Up.
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange Max $25. You can now sign up by going to 12/17 on the Wodify app schedule and reserving your spot on Potluck, Rowling, and White Elephant.
XS CrossFit – General CrossFit
Accessory Work
Metcon (No Measure)
Hip Extension x 10
C2 Crunches x 10
Seated DB Strict Press x 7
3 Rounds NFT
Strength
Overhead Squat (5-5-5-5-5+)
– 5 @ 50%,
– 5 @ 60%,
– 5 @ 70%,
– 5 @ 75%,
– 5+ @ 80%
Record how many reps you get at 80%
Weightlifting
Weighted Pull-ups (5×3)
Choose a weight you can maintain. This shouldn’t be easy.