August 2, 2023
    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.

    https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=mMW0kwUhnWVP9dRl6QWY3Zrdn

    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

    Warm-up (No Measure)

    2 Rounds Of:

    – 200m Run

    – 8 Hip Extension

    – 5/4 Cal AB

    – 8 Lunges

    – 8 Scap Pull-Ups

    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

    BS Ascent (Time)

    – 5/4 cal AAB

    – 100m Sprint

    – 10/8 cal AAB

    – 100m Sprint

    – 15/12 cal AAB

    – 100m Sprint

    – 20/16 cal AAB

    – 100m Sprint

    OR

    BS Ascent Masters (50+) (Time)

    – 4/3 cal AAB

    – 100m Sprint

    – 8/6 cal AAB

    – 100m Sprint

    – 12/9 cal AAB

    – 100m Sprint

    – 16/12 cal AAB

    – 100m Sprint

    OR

    BS Ascent Scaled (Time)

    – 4/3 cal AAB

    – 100m Sprint

    – 8/6 cal AAB

    – 100m Sprint

    – 12/9 cal AAB

    – 100m Sprint

    – 16/12 cal AAB

    – 100m Sprint