by Alex Etzen
Announcements
We have a few people doing the Tough Mudder on Saturday 7/22 at 8am. Use code XSCF to get a discount. Let Alex know if plan to do it.
The in-house team competition!
ONLY 32 total spots! Sign up ASAP. The early sign up price is $30 if you sign up before 8/1 and $40 if you wait until August to sign up. Use the link below to sign up.
It will be on Saturday, August 26th from 8am to 4pm.
Just remember all you have to do is sign up and we’ll build teams for everyone.
This competition is designed to push the most advanced athletes as well as allowing a new athlete to compete and help the team.
Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds Of:
– 8 Good Mornings
– 8 Step Ups
– 8 Sit-Ups
– 8 Russian KB Swings
– 400m Fat Bike
Strength
Deadlift (6-6-6)
3 Sets
– 6 Deadlifts*
*Build
(Score is Weight)
Workout
Stronger Together (Time)
(Partner WOD)
(1 person working at a time)
Buy In
1600m Fat Bike (relay alternating each lap for 2 laps each)
Then
6 Rounds Of:
– 7 Deadlifts (each) 185/135#
– 27 Med Ball Sit-Ups (share the work) 20/14#
– 20 Box Jumps (share the work) 24/20″
– 20 Kettle Bell Swings (share the work) 53/35#
Cash Out
1600m Fat Bike (relay alternating each lap for 2 laps each)
(Score is Time)