by Alex Etzen
Announcements
Time to sign up for the Nutrition Challenge! 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.
XS CrossFit – Barbell Club
Metcon
Metcon (No Measure)
100m Farmers Carry**
10 Weighted Situps
30-60 sec N2W Hold
**Increase weight each round
3 Rounds, NFT
Weightlifting
Bear Complex (1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
20 minutes to find a 1 rep max
OR – Build to 85% and do 6 sets
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press