by Alex Etzen
Announcements
In-house Team Competition!
*** Only 9 spots left ***
– Here’s what you need to know and the link to sign up.
– It will be on Saturday August 13th from 8am to 4pm.
– Sign up is $35 (by 7/31)
– All you have to do is sign up and we will build even teams of 4 people.
– If you haven’t done this event before it is a lot of fun! We go all out on making it feel like a high end competition but anyone can do it. This event will test the fittest athletes in the gym along with allowing new athletes to do great and not feel like they’re holding a team back.
– Talk to a coach with questions or email [email protected]
– Here is the link to sign up.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=3YCq0JTDRqkxJZqn9PcWqCeKY
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FNL Volunteer
If you would like to help out with one of the 4 FNL events go to the link below. FNL will be at XS on 7/29. Ask a coach for more info.
https://competitioncorner.net/events/7691/details
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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.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
400m Run
into…
2 Rounds
– 10 Alternating Groiners
– 10 Glute Bridge-Ups
– 10 Alternating Heel & Knee Grab
Then into w/ Empty Barbell…
2 Rounds
– 7 Strict Press (press and hold at top)
– 7 Good Mornings
– 7 Front Squats
Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here