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.