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
XS CrossFit – Barbell Club
Metcon
Metcon (No Measure)
100m Farmer Carry
10 Jumping Air Squats
7/7 KB/DB Snatches
3 Rounds – NFT
Strength
Front Squat (4/60%, 4/70, 3/80, 4×2/85)
Record reps at 85%
Weightlifting
Hang Snatch (Hang Power Snatch + Full Snatch + OHS (1+1+1))
3 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
3 @ 81-85%