by Alex Etzen
Announcements
Poker Night at XS!
– On June 11th at 6pm.
– Come play some poker and support your fellow XS athletes going to Australia.
– A few XS athletes (Nichol, Alex, Jimmie, Scotty, and Trey) qualified to compete in the Masters League in Australia. Some of us are on the fence about going because of the cost. All profits from this event will go to travel expenses to see our athletes represent XS in Australia in October.
– We already have some great prizes from Bread and Butters, Nutrishop, Goodr, FLIGHTS INC. (2) 1 hour airplane flight training and more coming.
– $25 buy-in plus raffle tickets if you sign up by June 8th. Just sign up and pay at the event.
– We’ll be offering childcare for $20 per kid. When you sign up you’ll be able to say if you want to use it or not.
Sign Up Here https://xscrossfit.com/xs-poker-night-sign-up/
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For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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Golf sign up for Saturday the 18th. We are looking to get 20 people. Please put your name on this list if you’re interested. I have to book tee times this Saturday. We’ll play at 10am at Spring Valley Golf course. Here is the sign up page.
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Raffle Tickets!
Get your Raffle tickets at the gym. Give cash to a coach and they will get you tickets. We’ll be doing the Raffle during the Poker Night on Saturday. There will be at least 2 items raffled every hour starting at 6:30pm.
Get tickets for:
$2 for 1 ticket
$10 for 6 tickets
$20 for 14 tickets
Some of the items in the raffle:
– XS Kong Bag
– 1 hour flight lesson
– 2 multiple assortment XS energy bags
– 2 ($25) Bread and Butters gift cards
– Nutrishop pre workout and $40 gift card
– XS shaker bottle
– Goodr sunglasses
And more!
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 8 Alt. Cossack Squats
– 8 Alternating Deadbugs
– 8 Alt. Step-Ups
– 5 Empty Barbell Strict Press
Into …
2 ROUNDS
– 5 Air Squats
– 5 Scap Pull-Ups
– 5 Kipping Knee Raises
– 5 Empty Barbell Thrusters
Strength
Front Squat (Heavy 3-Rep)
*Build to a Heavy 3-Rep
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
– 10 Toes-to-Bar
– 10 DBs Box Step Over (35/25) [RX+ 50/35] (20/16) [RX+ 24/20]
(Score is Time)