by Alex Etzen
Announcements
Join us for our Open Prep Seminars for the next 7 weeks on Sunday from 11am to Noon. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on a specific movement and mental aspects of the Open. Unfortunately, with the amount of prep and having additional coaches these Seminars are not included in your normal monthly membership. The cost will be $30 for all seven or $10 for one Seminar. Here is a link to this Sundays Muscle Up Seminar on the XS CrossFit events page https://xscrossfit.com/event/muscle-up-seminar/
If you have questions please ask a coach or email [email protected]
A few classes on the weekend schedule are changing times or being added starting this weekend. Here is a breakdown of the class times this weekend.
Saturday 1/7
– 8:30 AM Barbell Class (this is the new time)
– 10 AM Free Team WOD
– 11 AM to 1 PM Open Gym
Sunday 1/8
– 8:45 AM Mobility
– 10 AM Barbell Class
– 11 AM Open Seminar
– 11 AM to 1 PM Open Gym
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XS CrossFit – General CrossFit
Warm-up
Foam rolling Sequence: Thoracic Spine, Glutes, Adductors & Hamstrings, Quads & Hip Flexors, Calves. Roll each area for 10-15 passes. The goal here is to loosen the muscles up and improve fluidity in their movement.
Weightlifting
Back Squat (5-3-1-1-1RM)
Work up to a new 1-rep-max.
Example sequence:
5@60%, 3@75%, 1@85%, 1@90%, 1@105%
Let’s ring that bell for some new PRs for the new year!!!
Metcon
Metcon (AMRAP – Rounds and Reps)
9 MIN AMRAP:
-40 Double-Unders
-20/15 Cal. Assault Airbike
-15 Box Jumps (24/20″)
-10 HR Push-Ups [RX+: HSPU]
Cool-Down
Static stretching.