by Alex Etzen
Announcements
Class schedule change starting September 6th (after Labor Day.)
CrossFit evening classes will be:
2:15pm
3:30pm,
4:30pm
5:30pm
6:30pm (also 6:30pm On-Ramp Classes)
Barbell Classes
5:30pm (Tuesday’s & Thursday’s)
Teens Classes
4:30pm (Monday’s, Wednesday’s, & Friday’s)
Kids CrossFit Classes
5:30pm (Monday’s & Wednesday’s for 4 weeks)
Talk to a coach if you have any questions.
.
Fall Kids Camp starting on September 7th.
– 4 weeks long (7 total classes)
– Monday’s and Wednesday’s at 5:30pm
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 7 ($70) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZwJt16nvTOJ9xI1QhKUFMIVMb
– 4 ($50) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=WpCtZALbSc5q84lOVyMPra16i
Labor Day Schedule (Monday, September 5th)
– 5:15am
– 6:30am
– 8:15am
– 9:15am & Child Care
– 10:30am
– 12:00pm Open Gym
No evening classes!
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XS CrossFit – General CrossFit
Strength
Dumbbell Bench Press (5 x 7 (build))
Weightlifting
Z Press w/ Axle Bar (8 x 4 (build every set))
https://www.youtube.com/watch?v=-VpVQc5F7AI
Good Mornings (Barbell: 3 x 8)
Snatch Grip Bent Over Rows (4 x 12 )
Accessory Work
Broad Jumps 3 x 6
Banded Triceps Push Downs 3 x 20
DB Shrugs 3 x 12