November 21, 2022
by Alex Etzen
Announcements
Thanksgiving Schedule:
Thursday 11/24
- 10:00am free partner WODw/ childcare.
- 11:00am to Noon Open Gym
Friday 11/25
- 8:15am
- 9:15am
- Noon (Open Gym)
- 2:15pm
- 3:30pm
Saturday
- Back to a normal schedule.
Email [email protected] if you have any questions.
XS Christmas Party
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange. The sign up and more information will be coming soon.
XS CrossFit – Barbell Club
Movement specific warm up
3 rounds
15 bootstrappers
10 muscle snatch
5 OHS
Strength
Snatch Pull + Snatch (6 x (1 +1) Build to a heavy)
Weightlifting
Back Squat (6 x 2)
Tempo – 2 down, 3 hold, 1 explode up, 1 reset