by Alex Etzen
Announcements
KEN GROSS
MICHAEL BAHU
DEB ETZEN
ALEX ETZEN
CHRIS DUDLEY
DERK HOLDER
DARREN BUCKLAND
BRITT BIGGS
MARGARET MATT
CHRISTOPHER BAER
ALISON CAGAANAN
KATHLEEN BEYES
CRAIG JONES
PETE WALLER JR.
EDUARDO MEDERO
SUSAN SCHOENE
RYAN KOLB
RON BEYES
JOHNNY CLARK
SARAH NEWMAN
MIKE MCDONOUGH
ANDREW STEWART
KELLY MEDERO
HENRY LONG
KRISTIN CAMERON
GREG HUEY
CHELSEA HUNTER
KIRSTEN GASKELL
LARRY GASKELL
BRENT KIEFFER
CINDY GAY
JEN ENDICOTT
ZACH ENDICOTT
T.J. KRAGENBRINK
DANIEL YODER
JULIA YODER
PETER-PAUL SWAAB
JILL SCHULTZ
RYAN LARSON
RICK BERGQUIST
AXEL ALLGEIER
CHELSEA FORSYTHE
CASEY WILSON
ANDREW ETZEN
MIKE OSWALD
TERA FLOYD
KELLY ARCHIBALD
ELIZABETH LANG
ROBYN BUCKLAND
JEFF KORANDA
ROBERT WILLIAMS
SARAH DAVIS
IAN PRICHARD
ADAM CUNNINGHAM
If you should be on this list please email [email protected]
If you have not signed up for the Open today 2/16 is your last chance to sign up and be on a team for the in house competition. Here is the sign up link https://games.crossfit.com/. You are not signed up for the open under XS CrossFit if you are not on the list below.
XS CrossFit – General CrossFit
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
For today these must be squat snatches!
Work up to a moderately heavy squat snatch (85% ish) before performing Isabel.
Accessory Work
5 ROUNDS FOR QUALITY MOVEMENT, NOT TIME:
-1 Rope Climb (Highest possible and legless if possible to 15′)
-5 Barbell Rollouts (Kneel with grip just outside shoulder width. Keep abs and glutes contracted and roll the bar forward until chest touches ground, and return to start position without hinging at the hips.)
-5 Broad Jumps for max distance