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!
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.
XS CrossFit – General CrossFit
Warm-up
Warm-Up (No Measure)
2:00 Row or AB or Ski Erg
2 Rounds
– 8 Scap Pull-Ups
– 6 Kip Swings
– 8 Air Squats
– 6 Clean Deadlifts
– 8 Muscle Cleans
– 6 Front Squats
Strength
Squat Clean (10 x 2)
10 Minute EMOM*
– 2 Squat Cleans
*Build.
(Score is Weight)
Workout
Avocado Toast (Time)
For Time:
– 30 Toes To Bar
– 15 Squat Clean (135/90)
– 20 Toes To Bar
– 10 Squat Clean (155/100)
– 10 Toes To Bar
– 5 Squat Clean (175/110)