by Alex Etzen
Announcements
Childcare!
The 9:15am childcare will be on Monday’s, Tuesday’s, Wednesday’s, and Thursday’s for the rest of the year. I’m sorry for any inconvenience it will be by not having childcare on Friday’s. Talk to a coach if you have any questions. A BIG thanks to the ladies that are managing the Childcare for the days we do have it.
XS Christmas Party Sign Up.
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 Max $25. You can now sign up by going to 12/17 on the Wodify app schedule and reserving your spot on Potluck, Rowling, and White Elephant.
Shirt making get together!
Sign up on Wodify at 1pm on Saturday just like a normal class.
This Saturday 12/10 at 1pm at XS. Come help make some of the Christmas gift shirts and also be able to take yours early. Email [email protected] if you have any questions.
StretchLab Parker will be coming to XS on Monday (12/12) to do free 10 minute stretch sessions. They will be here from 8:45am to 5pm. Please use the link below to sign up for a spot. https://calendly.com/stretchlab-parker/xs-crossfit-free-10min-stretch
XS CrossFit – General CrossFit
Warm-Up
Metcon (No Measure)
2 Rounds
– 1:00 Row
– 8 Good Mornings
– 6 Bootstrappers
– 8 Back Extensions
– 6 Sit-Ups
– 8 Knee Raises
– 1 Rope Climb
Strength
Back Squat (8 x 3*)
Every 90 Seconds for 8 Sets
– 3 Back Squats
*Build
(Score is Weight)
Workout
Brian (Time)
3 Rounds For Time
5 Rope Climbs (15 ft)
25 Back Squats (185/135 lb)
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
*Back Squats from the Rack