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 Alex@XSCrossFit.com 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