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
XS CrossFit – Barbell Club
Warm-up
3 R, NFT
300m Ski
10 Barbell Struct Press
10 Barbell Front Squats
Clean and Jerk (Clean complex ladder
1 Clean + 2 Shoulder to Overhead + 1 Front Squat)
M – 135# – 155 – 165 – 175 – 195 – 205 – 225 – 235 – 250 – 265 – 275#
W – 95# – 105 – 115 – 125 – 135 – 145 – 155 – 165 – 175 – 185 – 195#
Incline Bench Press
5×3 @ 75-80%
*All at the same weight
Accessory Work
Complete in any way:
30 Ring Dips
40 GHD Sit-ups
50 Slam Balls