September 3, 2022
    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!
    .

    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