August 24, 2022
    by Alex Etzen

    Announcements

    Class schedule change starting September 6th (after Labor Day.)
    CrossFit evening classes will be:
    2:15pm
    3:30pm,
    4:30pm
    5:30pm
    6:30pm (also 6:30pm On-Ramp Classes)

    Barbell Classes
    5:30pm (Tuesday’s & Thursday’s)

    Teens Classes
    4:30pm (Monday’s, Wednesday’s, & Friday’s)

    Kids CrossFit Classes
    5:30pm (Monday’s & Wednesday’s for 4 weeks)

    Talk to a coach if you have any questions.
    .
    Fall Kids Camp starting on September 7th.
    – 4 weeks long (7 total classes)
    – Monday’s and Wednesday’s at 5:30pm
    – For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
    – 7 ($70) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZwJt16nvTOJ9xI1QhKUFMIVMb
    – 4 ($50) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=WpCtZALbSc5q84lOVyMPra16i

    XS CrossFit – Barbell Club

    Warm-up

    Metcon (No Measure)

    400m Row

    10 Empty Barbell OHS

    10 Empty Barbell Strict Press

    *3 Rounds, NFT

    Strength

    Overhead Squat

    2×2 @ 70%

    2×2 @ 80%

    2×2 @ 85-90%

    Weightlifting

    1 Strict Press – 2 Push Press (7 Sets to Built)

    This is a complex for max weight. Complete 5-7 working sets to find the heaviest weight of the complex.
    Superset with Strict T2B

    Metcon (No Measure)

    5 Strict T2B

    *7 Sets
    Superset with Presses