August 25, 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

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    Warm-up

    Warm-up (No Measure)

    1 Round

     – 100m Run

     – 20 Step-ups

     – 10 BB Strict Press

     – 20 Double Unders

     – 10 Tuck Ups

     – 10 Calf Raises

     – 100m Run

    Challenge

    1-Mile Run (Time)

    Max Effort 1-Mile Run
    Be sure to enter time in My F.I.T Number

    Workout

    Bruce Gary (Time)

    For Time:

     – 40 Double-Unders

     – 40 Box Step-Ups (24/20 in)

     – 40 Push Presses (75/45 lb)

     – 30 Double-Unders

     – 30 Box Step-Ups (24/20 in)

     – 30 Push Presses (75/45 lb)

     – 20 Double-Unders

     – 20 Box Step-Ups (24/20 in)

     – 20 Push Presses (75/45 lb)

     – 10 Double-Unders

     – 10 Box Step-Ups (24/20 in)

     – 10 Push Presses (75/45 lb)

    This Firefighter Hero WOD is dedicated to Bruce Gary, FDNY, Engine 40, who was killed on September 11, 2001.