October 2, 2022
    by Alex Etzen

    Announcements

    The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck!
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    We have a couple new coaches!

    – Luke Mauldin (He’ll be doing On-Ramp classes to start. He normally comes to workout at 3:30pm and 4:30pm. He also was on the team that won the in-house comp this year.)

    – Nichol Gagnon (She has her USAW also so she’s been coaching barbell for a long time but now she’ll be coaching some CrossFit classes. Probably won’t see her coach until after we get back from Australia.)

    We’re very lucky to have so many amazing new coaches!
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    XS CrossFit – General CrossFit


    The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck! 

    Warm-up

    Warm-up (No Measure)

    – 500m Row

    2 Rounds Of:

     – 8 Knee Raises

     – 8 Air Squats to a WB

     – 8 Sit-Ups

     – 8 Scorpions

    Strength

    Front Squat (4×4 @ 70-80%)

    4 Sets*

     – 4 Front Squats

    *All sets at same weight – 70-80%

    Workout

    XS CrossFit is 11 years old! This is the first wod we did at XS CrossFit on Opening day!

    Metcon (Time)

    5 Rounds Of:

    – 250m Row

    – 10 Toes-To-Bar