August 5, 2023
by Alex Etzen
Announcements
The in-house team competition!
ONLY 6 (3 Male & 3 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.
XS CrossFit – General CrossFit
Warm-up (No Measure)
3 Rounds NFT
8/8 Bottoms Up KB press
15 Push Ups
10/10 KB Rows
One and a Half Bench Press (8×3 (Build))
High-hang Clean + Push Press (8 x 2 (Every 90 seconds build in weight))
Accessory Work: (No Measure)
4 Rounds:
15-20 Empty Barbel Upright Rows
15-20 Empty Barball Pendlay Rows
15-20 Empty Barbell Curls