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 protected] if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-Up (No Measure)
1 Round
– 8 Knee/Standard Push-Ups
– 10/7 Cal Row (Moderate Pace)
– 8 Ring Rows
– 10/7 Cal AB (Moderate Pace)
– 8 Deficit Push-Ups (w/ Light DBs)
– 10/7 Cal Row (Aggressive Pace)
– 8 No Push-Up Renegade Row (w/ Light DBs)
– 10/7 Cal AB (Aggressive Pace)
Strength
Bench Press (4×4 @ 75-85%)
4 Sets*
– 4 Bench Press at 75-85% of 1RM
*All at same weight.
(Score is Weight)
Workout
Metcon (Calories)
ON A 3:00 RUNNING CLOCK…
– 30 Push-Ups
– Max Cal Row in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
– 30 Ring Rows
– Max Cal AB in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
– 30 DB Deficit Push-Ups (35/20)[RX+ 50/35]
– Max Cal Row in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
– 30 Alt. No-Push-Up Renegade Row (R+L=1)
– Max Cal AB in Time Remaining
(Score is Total Cals)