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 [email protected] 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 – Barbell Club
Accessory Work
Metcon (No Measure)
10 Goblet Squats
10 Empty Barbell Strict Press
10/8 Cal Row @ Incline
3 Rounds, NFT
Strength
Deadlift (50%x5, 60%x5, 10×1 @ 75%, 10×1 @ 80%, 10×1 @ 85%)
10×1 Deadlifts are 1 every 30 seconds.
Weightlifting
Push Jerk (Push jerk + Split Jerk (2+1))
Build for 5 Working Sets
Record Heaviest Set