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)
1 ROUND
– 8 Calf Raises
– 16 Bunny Hops
– 8 Good Mornings
INTO…
2 ROUNDS
– 20 Single Unders*
– 4/4 Single Arm DB Strict Press
– 8 Alt. Deadbugs
– 4/4 Single Leg RDL
*2nd Round: 20 Double Unders
Challenge
Shoulder Press (6-6-6*)
3 Sets
– 6 Shoulder Press*
*Build
Superset each set with one of the following options:
– 4/4 Single Leg DB RDL or…
– 10 Alt. DB Deadbugs
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 17 MINUTES
– 10/10 Single Arm DB Push Press (35/20) [RX+ 50/35]
– 20 Sit-Ups
– 20 Alt. Single DB Goblet Lunges (35/20) [RX+ 50/35]
– 60 Double Unders
(Score is Rounds + Reps)