by Alex Etzen
Announcements
In-house Team Competition
– I’ve been getting a lot of questions about this years in-house team comp. So here’s what you need to know and the link to sign up.
– It will be on Saturday August 13th from 8am to 4pm.
– Early sign up is $25 (by 7/20) and late 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 have the feel of 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=mMW0kwUhnWVP9dRl6QWY3Zrdn
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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)
2 ROUNDS
– 1:00 Ski Erg
– 2 Inch Worms
– 4 Bodyweight Lunge-Lunge-Squats
– 6 KB Swings
– 20 Double Unders
– 1:00 AB
Strength
Box Squat (3×10)
Back squat to a box
1 Set Every 4 Minutes x 3
– 10 Box Squats*
– 5/5 Bodyweight Bulgarian Split Squats@2121
*Back Squat to Box sitting to parallel or slightly above. Start Light and build to Moderate.
(Score is Weight)
Workout
Metcon (Time)
For Time:
– 30/20 Cal Ski Erg
– 50 DU or KR [RX+ 100 DU]
– 40 KB Goblet Squats (35/26) [RX+ 53/35]
– 50 DU or KR [RX+ 100 DU]
– 50 KB Swings (35/26) [RX+ 53/35]
– 50 DU or KR [RX+ 100 DU]
– 40 KB Goblet Lunges (35/26) [RX+ 53/35]
– 50 DU or KR [RX+ 100 DU]
– 30/20 Cal AB
(Score is Time)