September 4, 2023
by Alex Etzen
Announcements
Photos for competition.
https://albums.memento.com/XSTEAMCOMP2023/upload
September Kids Camp starting on Wednesday September 6th.
– It will be 4 weeks long (7 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– 7 ($70) class sign up here Click Here to buy!
– 4 ($50) class sign up here Click Here to buy!
Please feel free to contact [email protected] with any questions.
XS CrossFit – Barbell Club
Warm-up
Row 5 Min, then do:
3 Rounds:
15 bootstrappers
10 muscle snatch
5 OHS
Strength
Snatch Pull + Snatch (8 x (1 +1) Build to a heavy)
Weightlifting
Back Squat (6 x 2)
Tempo – 2 down, 3 hold, 1 explode up, 1 reset