by Alex Etzen
Announcements
November Kids Camp starting on Wednesday November 2nd.
– It will be 4 weeks long (8 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– No class on Wednesday November 23rd (day before Thanksgiving)
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=214294&OnlineMembershipPaymentOptionId=869095&IsMobile=True&AuthenticationToken=
– 4 ($50) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=191004&OnlineMembershipPaymentOptionId=869094&IsMobile=True&AuthenticationToken=
Please feel free to contact us with any questions.
XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
200m Row (Max Effort)
10 Hip Ext.
10/10 Single Arm Strict Press
*3 Rounds NFT
Strength
Deadlift
5@55%
5@65%
7×1@75%
7×1@80%
7×1@85%
**7×1= 1 every 30 seconds
Weightlifting
Press in Jerk (Press-N-Jerk + Split Jerk)
(3+1) Build in weight for 5 working sets
*Record Heaviest Set