by Alex Etzen
Announcements
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
4th of July Schedule (Monday)
The WOD is a 60 minute AMRAP so the classes are 90 minutes long.
– 5:30am
– 7:00am
– 8:30am
– 10:00am
– 11:30am
.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds NFT
10 bottoms up KB press
100m front rack KB carry
10 KB deadlift
10 push up
Front Zots Press (5 x 4 (build))
Front Squat (4 x 4 @ 80%)
Push Press + Jerk
Work to heavy single of the following complex
– 1 Push Press
– 1 Jerk