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 – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– :45 AB
– 8 Good Mornings
– 8 Scap Pull-Ups
– 8 Sqauts w/WB
– 8 Sit-Ups
– 8 BB Muscle Cleans
Challenge
Clean and Jerk (15X1)
Every 45 seconds X 15
– 1 Clean and Jerk @ 70-87%
Weight stays the same for all 15 reps!
(Score is Weight)
Workout
Metcon (Time)
7 ROUNDS for TIME
– 6 Power Cleans (115/85) [RX+ 155/115]
– 9 Toes to Bar
– 12 Wall Balls (14/10) [RX+ 20/14]
(Score is Time)