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)
2 Rounds Of:
– 12/10 Cal Row
– 8 Air Squats
– 4/4 Single Arm DB Upright Row
– 30sec Plank
– 8 Scorpions
– 2 inch Worms
Strength
Squat Snatch (15 X 1*)
Every 45 seconds X 15
– 1 Squat Snatch @ 70-85%
*Weight stays the same for all 15 reps!
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 Rounds
– 1:00 Max Cal Row
– :15 Transition
– 1:00 Max HSPU
– :15 Transition
– 1:00 Max Pull-Ups
– :15 Transition
– 1:00 Max Alt. Hang DB Snatch (35/20) [RX+ 50/35]
– :15 Transition
– 1:00 Rest
– :15 Transition
(Score is Total Cals and Reps)