by Alex Etzen
Announcements
In-house Team Competition!
*** Only 7 spots left ***
– Here’s what you need to know and the link to sign up.
– It will be on Saturday August 13th from 8am to 4pm.
– Sign up is $35 (by 7/31)
– All you have to do is sign up and we will build even teams of 4 people.
– If you haven’t done this event before it is a lot of fun! We go all out on making it feel like a high end competition but anyone can do it. This event will test the fittest athletes in the gym along with allowing new athletes to do great and not feel like they’re holding a team back.
– Talk to a coach with questions or email [email protected]
– Here is the link to sign up.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=3YCq0JTDRqkxJZqn9PcWqCeKY
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FNL Volunteer
If you would like to help out with one of the 4 FNL events go to the link below. FNL will be at XS on 7/29. Ask a coach for more info.
https://competitioncorner.net/events/7691/details
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Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
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Friday Schedule Change.
We will be hosting Friday Night Lights this Friday so we will NOT be having these evening classes below. Definitely come hangout and watch people workout.
– 4:45pm
– 4:45pm Teens
– 6pm
– 6pm On-Ramp
– 7:15pm
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or AB or Ski Erg
2 Rounds
– 10 Floor seated shoulder Press w/ DBs
– 10m Banded side step
– 10m Banded side step back
– 10m Monster walk forward
– 10m Monster Walk backward
– 20 Single or Double Unders
Challenge
Flight Simulator Double Unders (Time)
Flight Simulator Double Unders:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rules:
1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
OR
Flight Simulator Single Unders (Time)
Flight Simulator Singles Unders:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rules:
1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive single unders without breaking before I can move to 10 single unders. I must do 10 consecutive single unders before I move to 15 single unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 single unders…I will start over and try for 25 again and continue this until I either get 25 consecutive single unders or the time runs out.
3. You must break in between sets
Strength
Bench Press (3×8 @ 21X1*)
*Build
Remember Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)