by Alex Etzen
Announcements
The in-house team competition!
ONLY 32 total spots! Sign up ASAP. The early sign up price is $30 if you sign up before 8/1 and $40 if you wait until August to sign up. Use the link below to sign up.
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.
The July athlete of the month is Alison Cagaanan!
It is so impressive how contestant she is. You can normally see her crushing WODs at 2:15pm during the week and 10am on Saturday’s.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 200m Row
– 8 Scap Pull-ups
– 8 PVC Pass Thrus
– 2 Inch Worms
– 6 Groiners
– 6 Bootstrappers
Skill-work
Muscle-Up (No Measure)
15 minutes to work on Muscle ups. Start based on your current skill level!
1 – Kip/Hip Pull Bar and Ring
2 – Transition to Press Out
3 – Jumping Transition to Press Out
4 – Full MU Attempts with or without bands
5 – Linking
Workout
OGAR (AMRAP – Rounds and Reps)
14min AMRAP Of:
– 3 Snatch (135/95#)
– 1 Muscle Up
– 12 Wall Balls (20 to 10’/14 to 9′)
The Snatch can be a Power Snatch or a Squat Snatch.