February 19, 2021
    by Alex Etzen

    Announcements

    Sign up for the CrossFit OPEN! It’s only $20. After you sign up put your name on the whiteboard by the door at XS. Here is the link to sign up.
    https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

    Take the Judges Course to help us judge each other for the open. It’s only $10. This is also a great way to understand the full range of motion for each movement. After you complete the course email Alex@xscrossfit.com with your certificate or print it out and bring it in. Also put your name on the whiteboard by the door at XS. Here is the link to the Judges Course.
    https://oc.crossfit.com/course?id=43
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    3 Open seminar classes! For the next 3 Saturday’s we’ll be running a focused 90 minute class starting at 1pm on specific Open movements. We normally charge extra for these seminar classes but we decided this year for members they’re going to be free to get everyone dialed in for the open.
    Here is the list of each seminars.
    – Saturday 2/20 (Double Unders & Rowing)
    – Saturday 2/27 (Toes-To-Bar, Pull Ups, C2B, Bar Muscle Ups, Ring Muscle Ups)
    – Saturday 3/6 (Handstand Push Ups, Handstand Walk & Pistols)
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    12 hour FIT Number Challenge on Sunday, February 21st, from 8am to 8pm. Come see how many FIT Number points you can get in 12 hours. We will give out prizes for the top points. You don’t have to commit to the full 12 hours. Feel free to show up for a few hours and get your 2021 FIT Number points started.
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    XS CrossFit – General CrossFit

    Accessory Work

    Metcon (No Measure)

    Hip Extension x 10

    C2 Crunches x 10

    Seated DB Strict Press x 7
    3 Rounds NFT

    Strength

    Overhead Squat (5-5-4-3-3-3+)

    – 5 @ 50%,

    – 5 @ 60%,

    – 4 @ 70%,

    – 3 @ 75%,

    – 3 @ 80%

    – 3+ @ 85%

    Record how many reps you get at 85%

    Weightlifting

    Weighted Pull-ups (5×3)

    Choose a weight you can maintain. This shouldn’t be easy.

    Build or Maintain Weight.

    Dumbbell Bench Press (5×6 Build)

    Super set between Pull-Ups