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 – General CrossFit
Warm-up (No Measure)
3 Rounds Not For Time
10 walk out push ups
20 superman
20 mountain climbers
20 cat cow
Single arm kettlebell overhead lunge (4 x 8/8)
Ring Rows (5 x 10)
Dumbbell Z Press (4 x 8/8)
Overhead Press from the seated position on the ground
Supine Tricep Extensions (4 x 10)
On a flat bench start with the arms locked out over the shoulders, flex the arms back behind the head (as far back as your mobility will allow), elbows will roughly be about forehead level, then re-extend the arms back the lock out.