by Alex Etzen
Announcements
The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck!
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We have a couple new coaches!
– Luke Mauldin (He’ll be doing On-Ramp classes to start. He normally comes to workout at 3:30pm and 4:30pm. He also was on the team that won the in-house comp this year.)
– Nichol Gagnon (She has her USAW also so she’s been coaching barbell for a long time but now she’ll be coaching some CrossFit classes. Probably won’t see her coach until after we get back from Australia.)
We’re very lucky to have so many amazing new coaches!
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XS CrossFit – Barbell Club
Weightlifting
Muscle Snatch + Snatch Balance (Then, 5 x 2 @ 75%)
Work of to a heavy single of the following complex:
Muscle Snatch + Snatch Balance
Strength
Front Rack Alternating Lunges
6 Sets of 6 Front Rack lunges. Build in Weight
Accessory Work
DB Hammer Curls (3 x 12)
Supine Tricep Extensions (3 x 10)
On a flat bench start with the arms locked out over the shoulders, flex the arms back behind the head (as far back as your mobility will allow), elbows will roughly be about forehead level, then re-extend the arms back the lock out.