July 27, 2022
    by Alex Etzen


    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.
    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.
    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

    Friday Schedule Change.
    We will be hosting Friday Night Lights this Friday so we will NOT be having these evening classes below. Definitely come hangout and watch people workout.
    – 4:45pm
    – 4:45pm Teens
    – 6pm
    – 6pm On-Ramp
    – 7:15pm

    XS CrossFit – Barbell Club


    Metcon (No Measure)

    10 Banded (or empty Barbell) Good Mornings

    10 DB Shoulder Press

    10 Jumping Air Squats

    *3 Rounds, NFT


    Push Jerk (HS; 3×3 @ 75%)

    Push Jerk (HS; 3×3 @ 75-80%)

    Build for a Heavy Single, then drop to 75-80% for 3 Sets of 3 Reps.


    Deadlift (10×2 @ 75-85%)

    Superset with Decline Push-Ups

    Metcon (No Measure)

    10×5 Decline Pushups (Feet on Bench/Box)

    Superset with DL