by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
February Kids Camp starting on Wednesday February 1st.
– It will be 4 weeks long (8 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here Click Hereto buy!
– 4 ($50) class sign up here Click Hereto buy!
Please feel free to contact us with any questions.
2023 Open!
Time to sign up for the 2023 CrossFit Open.
- We build teams of 7 to 9 people within the gym for a fun in-house competition.
- The top 4 or 5 people on the team will earn points for your team so no pressure if a workout isn’t good for you.
- Each team will have an XS coach as the coach of the team so you can ask questions and get advice when you need it.
- It’s $20 to sign up for the CrossFit Open.
- It’s 3 weeks long with 1 workout each week.
- Fridays wod will be the Open WOD so just show up to class.
- Workouts will be announced on Thursdays and need to be completed and submitted by that following Monday evening.
- They have Rx and Scaled workouts so no matter what level you’re at in CrossFit there will be a good challenging workout for you.
- Final day to sign up to get on a team is Friday, February 10th.
Here is the link to sign up https://cf.games/cfg-open-23
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
4 SETS
– 8/6 Cal AB → Row→ AB→ Row
– 8 DB Good Mornings
– 8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU*
*Arrows denote movement change from set to set.
Strength
Deadlift (6-6-6-6*)
*Build
(Score is Weight)
Workout
Metcon (Calories)
5 SETS
ON A 2:00 RUNNING CLOCK…
– 10 DB Push Press (35/20) [RX+ 10 Handstand Push-Ups]
– 5 Deadlifts (225/155) [RX+ 315/205]
– Max Cal AB/Row w/ Time Remaining…
(Set 1 AB, Set 2 Row, Set 3 AB, Set 4 Row, Set 5 AB)
-Rest 1:00 b/t Sets-
(Score is Total Cals)