*** 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 – Barbell Club

Accessory Work

Metcon (No Measure)

Seated Box Jumps x 5

Single Arm KB Snatch x 5

Single Arm KB Strict Press x 5

100m Pinch Grip Farmers Carry
3 Rounds – NFT


Back Squat (5×5+)

50%x5, 60%x5, 70%x5, 75%x5, 80%x5+

Record reps at 80%


Hang Snatch (Hang Squat Snatch + Overhead Squat)

(3+1) at 60% and 65%

(2+1) at 70% and 75%

(1+1) at 80%

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