Wednesday, February 1st, 2023

January 31, 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

    Open Seminar! It’s FREE!!!
    – We have the first Open Seminar this Saturday 2/4 from 1pm to 2:30pm.
    – We’ll be going over Toes-To-Bar, Pull Ups, Chest-to-Bar, Bar Muscle Ups, and Ring Muscle-Ups.
    – 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)

    2:00 Row or AB

    2 Rounds

    – 8 Air Squats

    – 8 Scap Push-ups

    – 8 Scap Pull-Ups

    – 8 Good Mornings

    – 8 Cat/Cows

    Strength

    Bench Press (5-5-5-5-5+)

    5 Sets*

    – 5 Bench Press with last set 5+

    *Build

    (Score is Final Reps and Weight)

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 9 Minutes

    – 6 Pull-Ups

    – 6 Burpees

    – 12 Alt. Lunges

    (Score is Rounds and Reps)