January 29, 2023
    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)