September 15, 2022
    by Alex Etzen

    Announcements

    XS Golf!
    I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions.

    XS Golf


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    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 Rounds Of:

    – 200m Row

    – 8 Scap Push Ups

    – 6 Groiners

    – 6 BB Good Mornings

    – 6 Deadlifts

    Workout

    McGhee (AMRAP – Rounds and Reps)

    30-Minute AMRAP of:

    5 Deadlifts, 275#/185#

    13 Push-ups

    9 Box Jumps, 24″/20″
    In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
    To learn more about McGhee click here
    Female

    Deadlifts #185

    Box Jump 20″