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 Rounds NFT
15 Bootstrappers
7 Behind the Neck Push Press
7 Back Squats
7 good mornings
Overhead Squats (20 minutes to build to a heavy set)
Build to a heavy set of 5 OHS
Single Arm Dumbbell Row
3 sets of 10 each arm – single arm DB row
Dumbbell Z Press (4 sets of 8 (build))
Overhead Press from the seated position on the ground
Incline Dumbbell Bicep Curl (4 x 10)
Execute a bicep curl, seated on a bench that is between 45 and 90 degrees.