June 24, 2022
    by Alex Etzen


    Kids CrossFit Camp!
    – Starting on July 5th it will be 4 weeks long on Tuesday’s and Thursday’s from 10:30am to 11:30am.
    – Sign up today at the link below.
    – $80 for the full camp for kids 6 to 11 years old.
    – Please email or call us with any questions.
    – Full Camp $80 (8 classes) https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZwJt16nvTOJ9xI1QhKUFMIVMb
    – 4 out of the 8 total classes $50 https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=WpCtZALbSc5q84lOVyMPra16i

    XS CrossFit – General CrossFit


    Metcon (No Measure)

    20/14 Cal Bike

    10 Weighted Sit-ups

    10 wide grip pushups

    *3 rounds, not for time


    HSC + PC (5×2 at 75-85%)

    Find a max for the complex:

    1 Hang Squat Clean + 1 Power Clean
    All at the same weight. Should be mod to heavy.


    Front Squat (Build in Weight)

    Record Heaviest Set of 3

    If you fail before 10 sets, drop weight to 75% and complete the reat.

    Accessory Work

    Metcon (No Measure)


    5-7 Weighted Back Ext.

    10 DB Floor Bench

    4 rounds