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