Thursday, August 10th, 2023

August 9, 2023
    by Alex Etzen

    Announcements

    The in-house team competition!

    ONLY 4 (4 Male & 0 Female) spots! Sign up ASAP. The price is $40. Use the link below to sign up.

    https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=3YCq0JTDRqkxJZqn9PcWqCeKY

    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

    1. Allegra Basanese
    2. Amanda Nickerson
    3. Amanda Simon
    4. Brittany Olds
    5. Brooke Fuller
    6. Caitie Owens
    7. Gwen Lucas
    8. Jasmine Crawford
    9. Jenna Ehmann
    10. Katarina Morell
    11. Kayla West
    12. Kerstin Allison
    13. Robin Nichols
    14. Robyn Buckland
    15. Samantha Lyons
    16. Sarah Sinclair
    17. Vicki Zeeb

    Men

    1. Britton Allison
    2. Jake Miller
    3. Joe Wingard
    4. Jordan Sullivan
    5. Kade Snider
    6. Mark McCormack
    7. matthew zeeb
    8. Merrick Aiken
    9. Nick Hammond
    10. Ryan Lucas
    11. ryan nickerson
    12. SHMOO Archibald

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2:00 Row or AB

    2 Rounds

    – 8 Scap Push-ups

    – 8 Scorpions

    – 8 Sit-ups

    – 8 T-spine Twists

    Skill-work

    HSPU/HSW (No Measure)

    Level A

    EMOM 12:

    Minute 1: 8 Russian Push Ups

    Minute 2: Floating Handstand Hold Practice (wall walk to wall facing handstand hold, bring feet off of wall and practice handstand hold)

    Minute 3: Practice Handstand Walk Kick ups (3-6 times)

    Minute 4: 10 Handstand Shoulder Taps (wall walk into handstand hold and do 10 total shoulder taps)

    Level B

    EMOM 12:

    Minute 1: 8 Pike Push ups from Box

    Minute 2: 30 second handstand hold

    Minute 3: practice Handstand Walk Kick ups (3-6 times)

    Minute 4: 10 Pike Position Shoulder Taps

    Workout

    Metcon (Calories)

    Partner Workout –

    2 Rounds

    3 minute AMRAP

    – Partner A Max AB for Calories

    – Partner B Must Be Holding Handstand

    (Switch as needed)

    – – Rest 1 Minute – –

    3 minute AMRAP

    – Partner A Max Row for Calories

    – Partner B Must Be Holding Top of Rings

    (Switch as needed)

    – – Rest 1 Minute – –

    (Score is Total Calories)