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.

    U.S. Marine, Sgt Johanny Rosario (25)

    U.S. Marine, Cpl Hunter Lopez (22)

    U.S. Marine, LCpl Kareem Nikoui (22)

    U.S. Marine, LCpl Rylee McCollum (20)

    U.S. Marine, LCpl Jared Schmitz (20)

    U.S. Marine, LCpl David Lee Espinoza (20)

    U.S. Navy, Maxton Soviak (20)

    U.S. Marine, SSgt Taylor Hoover (31)

    U.S. Marine, Cpl Daegan Page (23)

    U.S. Army, Ryan Knauss (23)

    U.S. Marine, Cpl Humberto Sanchez (22)

    U.S. Marine, Sgt Nicole Gee (23)

    U.S. Marine, Ricky Thompson (21)