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)