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
– 1:00 Row
– 1 Push-Up + 2 Alt. Groiners
– 5 Scap Pull-Ups
– 10 Banded Lat Pull Downs
INTO…
2 ROUNDS
– 1:30 Row
– 5 Burpees
– 5 Jumping Pull-Ups
– 5/5 Single Arm Banded Lat Pull Downs
Strength
Weighted Pull-ups (3-3-3-3-3-3RM)
6 x 3 Reps every 2 minutes.
Strict Pull Ups!!!
Build
Workout
“MERRY GO ROUND” (Time)
FOR TIME
– 500/400m Row [RX+ 750/600m]
Immediately Into…
8 ROUNDS
– 8 Pull-Ups [RX+ C2B]
– 8 Burpees
Immediately Into…
– 500/400m Row [RX+ 750/600m]
(Score is Time)