July 1, 2023
by Alex Etzen
Announcements
Tuesday July 4th schedule
The Workout is called 1775 and is a 60min AMRAP so plan on classes being 90 minutes long.
Class Schedule for the 4th:
– 5:30am
– 7:00am
– 8:30am
– 10:00am (with childcare)
– 11:30am
The 11:30am class will be the last class of the day.
The in-house team competition will be on Saturday, August 26th. The sign-up will be posted on here soon. Just remember all you have to do is sign up and we’ll build teams for everyone. Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warmup (No Measure)
100m Farmers Carry – heavy
10 Goblet Squats
10 Empty Barbell Strict Press
3 Rounds, NFT
Strength
Deadlift (5@50%, 5@65%, 4@80%, 3@85%, 2×2@90%)
Weightlifting
Incline Bench Press (5×5 at at 75%)
All sets at the same weight
Accessory Work
Partition as Needed:
40 Back Ext.
30 Heavy Wall-Balls
20 Strict Hand Stand Push Ups