Tuesday, November 1, 2022

October 31, 2022
    by Alex Etzen

    Announcements

    November Kids Camp starting on Wednesday November 2nd.
    – It will be 4 weeks long (8 total classes)
    – Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
    – Ages 6 to 11 years old.
    – No class on Wednesday November 23rd (day before Thanksgiving) 
    – For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
    – 8 ($80) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=214294&OnlineMembershipPaymentOptionId=869095&IsMobile=True&AuthenticationToken=
    – 4 ($50) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=191004&OnlineMembershipPaymentOptionId=869094&IsMobile=True&AuthenticationToken=

    Please feel free to contact us with any questions.

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 Rounds

     – 20 Single Unders (2nd rnd DU)

     – 8 Good Mornings

     – 8 Calf Stretches

     – 8 Back Extensions

     – 8 Step Ups (2nd rnd Box Jumps)

     – 100m Run

    Strength

    Deadlift (4×3 @ 80-85%*
    )

    *Base percentages off 2-Rep Heavy from Oct 12.

    (Score is Weight)

    COLONEL MUSTACHE (Time)

    For Time:
    Buy In: 50 Double Unders
    3 Rounds:
    – 9 Deadlifts (185/125 lb)
    – 12 Burpees
    – 15 Box Jumps (24/20 in)
    – 200 meter Run
    Buy Out: 50 Double Unders

    Workout