by Alex Etzen
Announcements
MUSCLE MASS CHALLENGE
We are doing a Muscle mass challenge so bodyfat and weight don’t matter at all. No one else will see your actual numbers. Go to Nutrishop on Arapahoe Rd & Parker Rd (in the 24hr fitness) and do an in-body scan on the dates listed below. In the app (Fitmanager) that they give you you’ll be able to join the XS Challenge. it’s totally free!
– 1st check between 10/1 and 10/8.
– 2nd check between 11/1 and 11/8.
– 3rd and final check between 12/1 and 12/8.
It will go off of the points in the XS challenge (Skeletal Muscle Mass) in the app they will give you. Email [email protected] if you have any questions.
Get the most accurate Muscle mass test possible. Do the InBody test at Nutrishop in the 24hr Fitness on Arapahoe Rd & Parker Rd. No appointment needed. Just show up.
Follow these steps below.
1. Try to do all your InBody tests at the same time of day.
2. Do not eat for 3-4 hours before testing.
3. Do not exercise for 6-12 hours before testing.
4. Ensure access to both feet with removable footwear and socks.
5. Do not drink caffeine 3-4 hours before testing and be well hydrated.
6. Do not shower or sauna immediately prior to test.
7. Avoid putting lotion on hands and feet before testing.
8. Individuals with pacemakers or other electronic devices should not use the InBody. If you have this let Alex know and we will do your body fat test a different way.
9. For women, avoid testing if you are pregnant or menstruating.
FREE Bourbon tasting this Friday (10/6) at XS from 7:30pm – 9:00pm.
We will be having a professionally lead bourbon tasting with 10 different bourbons. We’ll also raffle off a bottle of Elijah Craig Barrel Proof.
Looking forward to seeing anyone that can make it.
FitManager access code for the challenge is XSC.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 10/8 Cal AB
– 8 Alt. Lunges
– 8 PVC Good Mornings
– 8 PVC Overhead Squats to Med Ball
– 8 KB Swings
Strength
Overhead Squat ((1×5@45%
1×5@55%
1×5 @65%
1×5 @75%
1×5+ @85%))
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (Time)
2 ROUNDS for Time:
– 50 Ground to Overhead (35/25) [RX+ 45/35]
– 25 Weighted Alt. Lunges (35/25) [RX+ 45/35]
– 25 Plate Facing Burpees*
BUY OUT:
– 35/25 Calories on Air Bike
*Jump over the Plate
(Score is Time)