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
.
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
.
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.
.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
– 10 Step Ups
– 8 Barbell Deadlifts
– 6 Barbell Hang Cleans
– 4 Barbell Front Squats
– 2 Inch Worms
– 4 Barbell Shoulder Press
– 6 Slam Balls
– 8 Scap Pull Ups
– 10 Sit Ups
Workout
It’s Christmas in July!!!
12 DAYS OF CHRISTMAS (Time)
For Time:
-1 Jerk (135/95#)
-2 Front Squats (135/95#)
-3 Hang Cleans (135/95#)
-4 Box Jumps (30/24″)
-5 Slam Balls (45/35#)
-6 Pull-ups
-7 KB Swings (53/35#)
-8 AbMat Sit-ups
-9 Toes-to-Rings
-10 Deadlifts (135/95#)
-11 Wall Ball Shots (20# to 10’/14# to 9′)
-12 Burpees
*Wall Ball Shots are regular Wall Balls with a full squat!
This workout is performed just like the song…
On the first day of Christmas XS gave to me: (1 jerk)
On the second day of Christmas XS gave to me: (2 Front squats, 1 jerk)
On the third day of Christmas XS gave to me: (3 Hang cleans, 2 Front squats, 1 jerk)
The final round starts with 12 burpees and ends with 1 jerk.