December 10, 2022
by Alex Etzen
Announcements
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.
StretchLab Parker will be coming to XS on Monday (12/12) to do free 10 minute stretch sessions. They will be here from 8:45am to 5pm. Please use the link below to sign up for a spot. https://calendly.com/stretchlab-parker/xs-crossfit-free-10min-stretch
XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
10 Bent Over Rows
5/5 Jump Lunges
3-5 Strict Pullups
***Feel free to use a barbell and do some heavier Bent Over Rows.
Bent Over Row (Record Heaviest Weight)
Strength
Back Squat (Build up to 80-85%, then do 6×3 at 80-85%)
Weightlifting
Power Clean (Power Clean + Jerk)
2@50%, 2@60%, 2@70%, 2@75@, 3×1@80%