July 29, 2022
    by Alex Etzen

    Announcements

    In-house Team Competition!
    *** Only 7 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 Alex@XSCrossFit.com
    – Here is the link to sign up.
    https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=3YCq0JTDRqkxJZqn9PcWqCeKY
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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.

    2022 Team Competition Volunteer


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    XS CrossFit – General CrossFit

    Warm-up

    2 Rounds NFT

    200m row

    15 jump squats

    10 muscle snatch

    5 snatch pull unders

    Snatch (2 x 3 @ 70% 2 x 3 @ 75%)

    3 Position Clean (2 x 1 +1+1 @ 70 2 x 1+1+1 @ 75)

    High Hang + Knee + Floor

    Back Squat (4 x 3 @ 75)