by Alex Etzen
Announcements
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.
Time to sign up for the Nutrition Challenge! All you have to do right now is sign up at the link below to get the early bird discount $35. After the 25th the price will be $45. You’ll be able to say who will be on your 3 person team later.
– The Nutrition Challenge will be 12 weeks long and starting on January 9th.
– You’ll get a body fat test done at the start.
– 6 weeks will be logging everyday for points.
– You’ll get a 2nd body fat test done at 6 weeks.
– The next 6 weeks will be on your own trying to keep what you have started going.
– You’ll do a 3rd body fat test at the end of 12 weeks.
– We will have prizes for the top 3 person teams.
Talk to a coach if you have any questions.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=q3CJCr6KeI2EyiDweHj7abK6r
XS CrossFit – General CrossFit
Thanks to Sheryl, Katie, Josh, and Deb for helping make the members gifts happen in time for the Christmas party this weekend. There is still time to get your shirt but pick out a shirt and fill out the sheet ASAP. Everyone will get the shirts at the Party on Saturday and if you can’t make it you’ll be able to get it at the gym next week.If you haven’t signed up for the party go to Saturday in the Schedule on the Wodify app and register for the Potluck, Rowling, and White Elephant. It starts at 5pm.
Warm-up
Rowling (Time)
10 Frames of rowing to 100.
– Pull on the rower and rack the handle.
– Let rower roll up and if it stops on 100 it is a (X or 0). If it hits 99 or 101 it is 1 point. If it hits 98 or 102 it is 2 points. This pattern continues for whatever you hit.
– Reset the rower to 0 every frame.
– On the 10th frame just like in bowling if you get a strike you get to go again. You can do this for up to 3 strikes in the 10th frame. The extra rounds in the 10th frame can take the place of an earlier frame to make your overall score lower.
– Put total score in as seconds. Ex. Score is 16 put in 0:16. This will allow the lowest score to win.
This is good practice for the Rowling Competition we’ll be doing at the Christmas Party on Saturday. Go sign up for it!
Skill-work
Spend 20 minutes working on a skill of your choice!
Workout
5k Row (Time)
Max Effort 5k Row