by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
February Kids Camp starting on Wednesday February 1st.
– 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.
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here Click Hereto buy!
– 4 ($50) class sign up here Click Hereto buy!
Please feel free to contact us with any questions.
2023 Open!
Time to sign up for the 2023 CrossFit Open.
- We build teams of 7 to 9 people within the gym for a fun in-house competition.
- The top 4 or 5 people on the team will earn points for your team so no pressure if a workout isn’t good for you.
- Each team will have an XS coach as the coach of the team so you can ask questions and get advice when you need it.
- It’s $20 to sign up for the CrossFit Open.
- It’s 3 weeks long with 1 workout each week.
- Fridays wod will be the Open WOD so just show up to class.
- Workouts will be announced on Thursdays and need to be completed and submitted by that following Monday evening.
- They have Rx and Scaled workouts so no matter what level you’re at in CrossFit there will be a good challenging workout for you.
- Final day to sign up to get on a team is Friday, February 10th.
Here is the link to sign up https://cf.games/cfg-open-23
Open Seminar! It’s FREE!!!
– We have the first Open Seminar this Saturday 2/4 from 1pm to 2:30pm.
– We’ll be going over Toes-To-Bar, Pull Ups, Chest-to-Bar, Bar Muscle Ups, and Ring Muscle-Ups.
– This seminar is to help you get ready for the Open no matter what level you’re at.
– We’ll have at least 5 coaches so you can get a lot of 1-on-1 attention.
– Please go register for these like a normal class ASAP so we know how many people are coming.
– Talk to a coach or email [email protected] if you have any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-up (No Measure)
2:00 Row
2 Rounds
– :30 Squat Hold
– 8 WB Thrusters
2 Rounds
– 10 Cal Row
– 10 Wall Balls
Strength
Front Squat (5×3)
5 Sets
– 3 Front Squats (22X1)*
*descending for 2 seconds, pausing for 2 seconds in the bottom, explode up, and a one second pause at the top before beginning the next rep
(Score is Weight)
Workout
A. Partner Open 19.1 (AMRAP – Rounds and Reps)
With a Partner
Complete as many rounds as possible in 15 minutes of:
– 19 wall-ball shots (20/14)
– 19-cal. row
Partner A Rows (19 cals) while Partner B does 19 Wall balls then
Partner B Rows (19 cals) while Partner A does 19 Wall balls
(Score is Rounds and Reps)
B. Partner Open 19.1 (AMRAP – Rounds and Reps)
With a Partner
Complete as many rounds as possible in 15 minutes of:
– 19 wall-ball shots (14/10)
– 19-cal. row
Partner A Rows (19 cals) while Partner B does 19 Wall balls then
Partner B Rows (19 cals) while Partner A does 19 Wall balls
(Score is Rounds and Reps)