Tuesday, July 9th 2019

Tuesday, July 9th 2019


*** Last day to sign up for the in-house team competition.***
It will be on Saturday July 20th. The cost is $35. If you’re wondering if you should do it the answer is YES! Just sign up and Alex will build the teams. It’s always a blast!
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


XS CrossFit – General CrossFit


Metcon (Time)

3 Rounds for time:

– 20m DB OH lunges (50#/35#) Open Standards

– 20 DB box step-ups (50#-24″, 35#-20″) Open Standards

– 20 Med Ball sit-ups (20/14)[GHD sit-ups]
Cash Out 180 Ft. Bear Crawl [HSW-60ft in at least 10ft increments]
Lunges and box step ups are with a Single Dumbbell

[ ] = Rx+


Metcon (No Measure)

Tabata Core

Plank/Toes to Rig alternate

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