by Alex Etzen
Announcements
Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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Sign up for your Memorial Day Murph class time! You can sign up now on Monday the 29th just like a normal class.
Here is the schedule for Monday, May 29th:
5:30am
7:00am
8:30am
10:00am
11:30am
June Kids Camp!
Kids CrossFit Camp! Starting on June 6th it will be 4 weeks long (all of June) 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
Warm-up
15/10 AAB (sprint)
10 Suitcase Deadlifts (increase weight each round)
5-7 Strict Toes to Bar
*3 rounds, NFT
Strength
Squat Clean (5 @ 55%
5 @ 65%
4 @ 75%
3 @ 80%
2 @ 85%
5×1 @ 85%+ (Build)
*Record you heaviest weight for a single)
Incline Bench Press (3×3@75% AND 3×3@80%
-SUPERSET- with Seated DB Shoulder Press)
6×10
-SUPERSET- with Incline Bench
Seated DB shoulder press (6×10
-SUPERSET- with Incline Bench)