Monday, September 5th, 2022

September 4, 2022

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

Labor Day Schedule (Monday, September 5th)
– 5:15am
– 6:30am
– 8:15am
– 9:15am & Child Care
– 10:30am
– 12:00pm Open Gym
No evening classes!
.

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds Of:

– 200m Row

– 30sec Plank

– 6 Scorpions

– 10 Hollow Rocks

– 6 PVC pass through

– 8 PVC Overhead Squats

Metcon

Kabul 13 (Time)

For Time:

2021m Row

-then-

13 Rounds Of:

– 8 snatches @115/85 or 52/39kg

– 26 AB-Mat Sit-ups

Symbolism

2021m row for the year.

13 rounds for the 13 heroes who passed.

8 snatches for the month and because they were “snatching” citizens and allies out of the grasp of terrorists.

26 sit-ups for the day and because their loss was a punch to the gut.

13 U.S. Service Members killed in Afghanistan on 8/26/2021.