Sunday February 5, 2023

February 4, 2023

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 – General CrossFit

Warm-up

3 R, NFT:

20/15 Cal AAB

10 snatch grip push press

7-10 Strict T2B

Snatch complex

Snatch Complex:

Every 90 seconds for 7 rounds:

-Snatch Pull

-Power Snatch

-Hang Squat snatch
Build to a heavy for the day

Bench Press

7 x 4

Accessory Work