August 26, 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 – General CrossFit

    Metcon

    Metcon (No Measure)

    100m pinch grip carry

    10/10 DB Shoulder to Overhead

    10/10 DB Hang Squat Snatch

    * 3 Rounds, not for time

    Strength

    Front Squat

    3@77%

    1@80%

    3@77%

    1@83%

    3@77%

    1@86%

    3@77%

    1@90% (+)

    Record heaviest single and your set of triples.

    Front Squat

    Weightlifting

    Snatch (5×1 @ 75%, 5×1 @ 80% , 5×1 @ 85%)

    * Rest as needed between reps.

    Accessory Work

    GHD Sit-ups (3×15)