by Alex Etzen
Announcements
The Nutrition Challenge is over! Here is the link to the page. Make sure to fill out the forms from last week and get your body fat test done before Sunday night.
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The 12 hour FIT Number Challenge will be this Saturday, February 29th 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 2020 FIT Number points started. No points can be logged on the FIT Number site until the 29th. Talk to Alex if you have any questions.
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No regular classes on Saturday for the FIT Number Challenge. Sorry for everyone that regularly comes to the 10am Free class. Feel free to come work on your FIT Number.
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Nutrition Challenge Body Fat test sign up.
Men & Women – email [email protected] with a time you’d like to do your body fat test.
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XS CrossFit – Barbell Club
Metcon
Metcon (No Measure)
100m Pinch Grip Carry
10 HSPU (strict or kipping) or 5 Wall Walks
10 Jumping Air Squats
3 Rounds, Not for time.
Strength
Front Rack Lunge (Build in weight)
20 reps (Barbell Only)
10 reps, (5 each leg)
10 reps,
8 reps,(4 each leg)
6 reps, (3 each leg)
4 reps, (2 each leg)
4 reps,
20 reps (Light Weight)
Record Heaviest set of 4.
Record Set of 20 if you would like.
Front Rack Lunge
Last set of 20 (10 each leg)
Try to beat this from 1/30.
Weightlifting
Muscle Clean (3×5)
Build in weight, then drop to 75% for 3 sets of 5.
Do not need to tap-and-go.
Muscle Clean (Record Heaviest Single)
Try to beat this from 1/30.