Tuesday, February 7th, 2023

February 6, 2023
    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/

    February Kids Camp starting on Wednesday February 1st.
    – It will be 4 weeks long (8 total classes)
    – Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
    – Ages 6 to 11 years old.
    – For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
    – 8 ($80) class sign up here Click Hereto buy!
    – 4 ($50) class sign up here Click Hereto buy!

    Please feel free to contact us with any questions.

    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

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-Up (No Measure)

    200m Row

    Into…

    2 ROUNDS

    – 8 Banded Dante Rows (stand in Good Morning stance and pull band to chest)

    – 8 Alt. Banded Deadbugs (on floor, arms extended to hold band attached to rig, legs do movement)

    – 8 Banded Hip Pull Throughs*

    – 8 Superman

    Into…

    200m Row

    *Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position.

    Challenge

    Metcon (Calories)

    For Max Calories:

    – 1:00 Row

    – :30 Rest

    – 1:00 Row

    – :30 Rest

    – 1:00 Row

    (Score is Calories)

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 12 MINUTES

    – 1 Rope Climb (RX+ 3 Rope Climb)*

    – 20 Lunges

    – 25 Sit-Ups [RX+ 15 GHD Sit-Ups]

    *15 ft.

    (Score is Rounds + Reps)