by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
2023 Open!
Time to sign up for the 2023 CrossFit Open.
- We build teams of 7 to 9 people within the gym for a fun in-house competition.
- The top 4 or 5 people on the team will earn points for your team so no pressure if a workout isn’t good for you.
- Each team will have an XS coach as the coach of the team so you can ask questions and get advice when you need it.
- It’s $20 to sign up for the CrossFit Open.
- It’s 3 weeks long with 1 workout each week.
- Fridays wod will be the Open WOD so just show up to class.
- Workouts will be announced on Thursdays and need to be completed and submitted by that following Monday evening.
- They have Rx and Scaled workouts so no matter what level you’re at in CrossFit there will be a good challenging workout for you.
- Final day to sign up to get on a team is Friday, February 10th.
Here is the link to sign up https://cf.games/cfg-open-23
Here is everyone that is signed up for the Open so far. If you don’t see your name you might not have put XS CrossFit as your Affiliate. Make sure to do this before Saturday!
- AMANDA SIMON
- AMANDA NICKERSON
- SARAH KELLY
- SHAWN CARMACK
- ELLIOTT WHEELER
- BRITTANY OLDS
- ALY MCCORMACK
- LUKE MAULDIN
- SARAH NEWMAN
- ALEX ETZEN
- MARK MCCORMACK
- STEPHANIE GEDNEY
- TAYLOR TISCHHAUSER
- SAMMIE SPOSET
- ERIC ROCHA
- JOSEPH WINGARD
- MADISON WOELTJE
- BRYAN WERKMEISTER
- KATARINA MORELL
- JOHN KELLY
- ALLEGRA BASANESE
- ANDREW FRASER
- SARAH SINCLAIR
- DAVID CORSO
- JULIA GOLDSACK
- RYAN NICKERSON
- NICK HAMMOND
- ROBYN BUCKLAND
- JACKIE EHMANN
- DESIREE NELSON
- MATT BRADY
- KERSTIN ALLISON
- KADE SNIDER
- JOCELYN YODER
- MONIKA ZAJAC
- GUENEVERE LUCAS
- RYAN LUCAS
- JORDAN SULLIVAN
- MEGAN LEPORE
- CHAD ALLEN
- JIM KEEFOVER
- CICI EHMANN
- SUSAN SCHOENE
Open Seminar! It’s FREE!!!
– We have the first Open Seminar this Saturday 2/11from 1pm to 2:30pm.
– We’ll be going over Double-unders, Wall Walks, Handstand Push-ups, Handstand Walk.
– This seminar is to help you get ready for the Open no matter what level you’re at.
– We’ll have at least 5 coaches so you can get a lot of 1-on-1 attention.
– Please go register for these like a normal class ASAP so we know how many people are coming.
– Talk to a coach or email [email protected] if you have any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 Rounds
– 8 Alt. Groiners
– 8 Air Squats → Jumping Air Squats*
– 8 Step-Overs → BJO*
– 8 Hang Muscle Cleans → Hang Muscle Cleans/Up and over to Back*
*2nd Round.
Strength
Back Squat (3-3-3-3-3RM)
5 Sets
– 3 Back Squats*
*Build
(Score is Weight)
Partner Workout
A: Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
2 Back Squats (205/145)
3 Ring Muscle-Ups
*P1 completes 1 round while P2 completes Max Box Jump Overs (24/20). Once P1 completes a full round, partners will switch.
(Score is Total Reps of all movements )
OR
B: Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
2 Back Squats (155/105)
3 Bar Muscle-Ups or Burpee/C2B
*P1 completes 1 round while P2 completes Max Box Jump Overs (24/20). Once P1 completes a full round, partners will switch.
(Score is Total Reps of all movements )
OR
C: Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
2 Back Squats (115/75)
3 Burpee/Pull-Ups
*P1 completes 1 round while P2 completes Max Box Jump Overs (24/20). Once P1 completes a full round, partners will switch.
(Score is Total Reps of all movements)