July 31, 2022
    by Alex Etzen

    Announcements

    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


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    Here’s the link to all the Friday Night Lights pictures from Friday. Thanks to Noah for all the great pictures and to everyone for helping out!
    https://www.noahfotos.com/FNL-22-XS/
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    In-house Team Competition!
    *** Only 4 spots left ***
    – Email Alex@XSCrossFit.com ASAP if you’re interested in doing it.
    – It will be on Saturday August 13th from 8am to 4pm.
    – Sign up is $35
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    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS
    – 100m Run
    – 3 Burpees
    – 4/4 T-spine Twists
    – 5/5 Calf Stretches
    – 6 Alt. Step-Ups

    Strength

    Shoulder Press (3×8 @ 21X1*)

    *Build.

    Remember Tempo…
    1st Number is ‘Down Portion’
    2nd Number is ‘Down Position’
    3rd Number is ‘Up Portion’
    4th Number is ‘Up Position’

    (Score is Weight)

    Workout

    Metcon (5 Rounds for time)

    5 SETS
    ON A 3:00 RUNNING CLOCK …
    – 5 Push Press (95/65) [RX+ 135/95] – 10 Box Jumps (24/20)
    – 200m Run

    -Rest the Remainder of the Set-

    (Score is Time for Each Set)