July 30, 2022
    by Alex Etzen


    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

    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!

    XS CrossFit – General CrossFit


    DB Front raise (3 x 8)

    Begin by holding both dumbbells of equal weight in front of your thighs with your palms facing your body (a pronated grip). Keeping your back straight and feet shoulder-width apart, lift the dumbbells in front of you in a controlled manner until your hands are in line with your shoulders. Pause, then slowly lower back to the starting position.

    Barbell Row (3 x 12 )

    Barbell Shrugs (4 x 10)

    DB Bulgarian Split Squats (3 x 8/8)

    Dumb Bell Fly (3 x 12)

    Incline Dumbbell Bicep Curl (3 x 10)

    Execute a bicep curl, seated on a bench that is between 45 and 90 degrees.