by Alex Etzen
Announcements
We have a few people doing the Tough Mudder on Saturday 7/22 at 8am. Use code XSCF to get a discount. Let Alex know if plan to do it.
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.
XS CrossFit – General CrossFit
Warm-Up
3 Rounds NFT
12/9 cal AB
8 RDL
7 muscle cleans
6 front squats
Weightlifting
Clean Complex
15 minutes find heavy Complex of
Power Clean + Hang Power Clean + Squat Clean
Into
EMOM 8 min
1 complex @ 80-85 %
Strength – All
Single Arm Dumbbell Row
3 sets of 10 each arm – single arm DB row
Single arm DB Upright row (3 x8)
8 each side
Supine Tricep Extensions (3 x 8)
On a flat bench start with the arms locked out over the shoulders, flex the arms back behind the head (as far back as your mobility will allow), elbows will roughly be about forehead level, then re-extend the arms back the lock out.