Wednesday, February 8th, 2023

February 7, 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/

    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

    Here is everyone that is signed up for the Open so far. If you don’t see your name you might not have put XS CrossFit as your Affiliate. Make sure to do this before Saturday!

    1. AMANDA SIMON
    2. AMANDA NICKERSON
    3. SARAH KELLY
    4. SHAWN CARMACK
    5. ELLIOTT WHEELER
    6. BRITTANY OLDS
    7. ALY MCCORMACK
    8. LUKE MAULDIN
    9. SARAH NEWMAN
    10. ALEX ETZEN
    11. MARK MCCORMACK
    12. STEPHANIE GEDNEY
    13. TAYLOR TISCHHAUSER
    14. SAMMIE SPOSET
    15. ERIC ROCHA
    16. JOSEPH WINGARD
    17. MADISON WOELTJE
    18. BRYAN WERKMEISTER
    19. KATARINA MORELL
    20. JOHN KELLY
    21. ALLEGRA BASANESE
    22. ANDREW FRASER
    23. SARAH SINCLAIR
    24. DAVID CORSO
    25. JULIA GOLDSACK
    26. RYAN NICKERSON
    27. NICK HAMMOND
    28. ROBYN BUCKLAND
    29. JACKIE EHMANN
    30. DESIREE NELSON
    31. MATT BRADY
    32. KERSTIN ALLISON
    33. KADE SNIDER
    34. JOCELYN YODER
    35. MONIKA ZAJAC
    36. GUENEVERE LUCAS
    37. RYAN LUCAS
    38. JORDAN SULLIVAN
    39. MEGAN LEPORE
    40. CHAD ALLEN
    41. JIM KEEFOVER
    42. CICI EHMANN
    43. SUSAN SCHOENE

    Open Seminar! It’s FREE!!!
    – We have the first Open Seminar this Saturday 2/11from 1pm to 2:30pm.
    – We’ll be going over Double-unders, Wall Walks, Handstand Push-ups, Handstand Walk.
    – 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 Rounds

    – 1:00 AB

    – 8 Calf Stretches

    – 8 Leg Swings

    – 3 Shuttle Runs

    – 8 Tuck-ups

    – 8 Scap Push-ups

    – 3 Burpees to Bar

    Workout

    Metcon (AMRAP – Reps)

    5 Rounds

    – 1:00 AB Max Calories

    – :15 Transition

    – 1:00 Shuttle Runs (D+B=1)

    – :15 Transition

    – 1:00 Burpees to Bar

    – :15 Transition

    – 1:00 Rest

    – :15 Transition

    (Score is Total Reps and Calories)

    Cool Down

    15 Minutes