by Alex Etzen
Announcements
Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily. https://xscrossfit.com/nutrition-challenge/
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We are on Week #4 of the Nutrition Challenge! Don’t forget to click the button “Week #4: What To Expect” and read about the bonus for the week. If you have any questions talk to a coach.
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We had a total of 5 women get a blackout on the Bingo sheet for January!
1st Shelly B.
2nd Cassandra H.
3rd Amanda N.
4th Jessie W.
5th Jessica P.
Nice work ladies and see Alex to get your prizes.
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Nutrition Challenge shirts are hanging up in the gym. Take the shirt that’s hanging on the hanger with your name on it and leave the hanger. If you’re paying in cash give it to a coach and write PAID on your name on the hanger. If you’d like a Nutrition Challenge shirt email [email protected] they are now $20.
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This is the last week of the 8:30am class time. Sorry if this is an inconvenience. We’ll be looking to add another morning class time back in during the summer.
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XS CrossFit – General CrossFit
Weightlifting
Back Squat (5-3-3-1-1-1)
1 Rep Max
Suggested Warm up sets
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
Singles
Metcon
FT: Metcon (3 Rounds for time)
3 x 4 Min
14 Burpees
20 Ski Jumps
7 Front Squats (155/105)
remaining time is rest