Sunday September 18, 2022

September 17, 2022
    by Alex Etzen

    Announcements

    XS Golf!
    I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions.

    XS Golf


    .
    We have a couple new coaches!
    – Collin Campbell (He has been dropping into classes these last 2 weeks and just moved to the area.)
    – Desiree Nelson (she’ll be coaching mostly On-Ramp classes at the start then moving to normal classes)
    .

    XS CrossFit – General CrossFit

    Metcon

    Metcon (No Measure)

    10 Empty Barbell Good Mornings

    10 Wide Armed Push-Ups

    10 Empty Barbell Front Squats

    *3 Rounds, NFT

    Strength

    Bent Over Row (5 x 8)

    Weightlifting

    Single Arm Dumbell Press (5 x 7/7)

    DB Hammer Curls (4 x 12)

    Accessory Work

    Metcon (No Measure)

    50 Ring Rows

    50 Ring Dips

    50 DB Shoulder Press

    *Complete in any way needed.