August 11, 2022
    by Alex Etzen


    Volunteer Sign Up for In-House Comp!
    – We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.

    2022 Team Competition Volunteer

    No classes on Saturday!
    In-house competition WOD #4!!!
    You will get Wet! Not a bad idea to bring Goggles and a Bathing Suit. We’ll see you in the morning between 7:30am and 8:15am.

    2022 Team Competition


    XS CrossFit – General CrossFit


    Warm-Up (No Measure)

    1 Round

     – 200m Ski Erg

     – 8 Scap Push-Ups

     – 300m AB

     – 4/4 T-spine Twists

     – 200m Row

     – 2 Inch Worms


    Bench Press (3×6)

    3 Sets

     – 6 Bench Press*


    (Score is Weight)


    Metcon (Time)

    With a Partner…

     – 1200m Ski Erg (Alternate every 200m)

     – 2400m AB (Alternate every 400m)

     – 1200m Row (Alternate every 200m)

    (Score is Time)