by Alex Etzen
Announcements
Childcare!
The 9:15am childcare will be on Monday’s, Tuesday’s, Wednesday’s, and Thursday’s for the rest of the year. I’m sorry for any inconvenience it will be by not having childcare on Friday’s. Talk to a coach if you have any questions. A BIG thanks to the ladies that are managing the Childcare for the days we do have it.
XS Christmas Party Sign Up.
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange Max $25. You can now sign up by going to 12/17 on the Wodify app schedule and reserving your spot on Potluck, Rowling, and White Elephant.
StretchLab Parker will be coming to XS on Monday (12/12) to do free 10 minute stretch sessions. They will be here from 8:45am to 5pm. Please use the link below to sign up for a spot. https://calendly.com/stretchlab-parker/xs-crossfit-free-10min-stretch
XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
8 KB Suitcase Deadlifts
8 KBS
100m Puinch Grip Carry
3 Rounds, NFT
Strength
Deadlift (Build in Weight to 80-85%, then do 10×1 at 80-85%)
Weightlifting
Shoulder Press (seated) (Seated DB Strict Press – 5×3)
This should be heavy for your 5 sets.