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
– 8 Alt. Cossack Squats
– 8 Alternating Deadbugs
– 8 Alt. Step-Ups
– 5 PVC Good Mornings
Into …
2 ROUNDS
– 5 Air Squats
– 5 Scap Pull-Ups
– 5 Kipping Knee Raises
– 5 PVC Pass Thrus
Strength
Front Squat (1 Rep Max)
*Build to a 1 Rep Max Front Squat
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
– 10 Toes-to-Bar
– 10 DBs Box Step Over (35/20) [RX+ 50/35] (20/16) [RX+ 24/20]
(Score is Time)