by Alex Etzen
Announcements
The in-house team competition!
ONLY 6 (3 Male & 2 Female) spots! Sign up ASAP. The price is $40. 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.
Below are all the athletes that are signed up for the in-house comp on 8/26. If you signed up and are not on this list please email [email protected]. There is still time to sign up. If you want to sign up do it fast there are only a few spots left.
Women
- Allegra Basanese
- Amanda Nickerson
- Amanda Simon
- Brittany Olds
- Brooke Fuller
- Caitie Owens
- Gwen Lucas
- Jasmine Crawford
- Jenna Ehmann
- Katarina Morell
- Kayla West
- Kerstin Allison
- Robin Nichols
- Robyn Buckland
Men
- Andy Fraser
- Britton Allison
- Jake Miller
- Joe Wingard
- Jordan Sullivan
- Kade Snider
- Mark McCormack
- matthew zeeb
- Merrick Aiken
- Nick Hammond
- Ryan Lucas
- ryan nickerson
- SHMOO Archibald
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 100m Run
– 8 Scap Push-ups
– 8 Air Squats to Med Ball
– 8 Scorpions
– 8 PVC Pass Thrus
Strength
Bench Press (4×4)
4 Sets*
– 4 Bench Press
*All sets at same weight 75%-85% of 1 Rep Max.
(Score is Weight
Workout
Metcon (Time)
Buy In:
– 50 Air Squats
Then 5 Rounds
– 8 Hang Snatch or 8 Hang Cleans (95/65)
– 8 Hand Release Push ups
– 8 Toes to Barbell
– 200 M Run
Alternate rounds between Snatch or Cleans.
Finish WOD with Miller High Life…