August 8, 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

    In-house competition Heat Sheet!!!
    Check out the heat times for the in-house competition. WOD #2 will be posted Wednesday at noon.

    2022 Team Competition

    No classes on Saturday!

    XS CrossFit – General CrossFit


    Warm-up (No Measure)

    2 ROUNDS

     – 100m Run

     – 8 Air Squats

     – 8 Alt Groiners

     – 8 Deadbugs

     – 2 Inch Worms


    Back Squat (8-8-8)

    3 SETS*

     – 8 Back Squats @ 21X1

    -Rest :30

     – 15 Feet Elevated Glute Bridge-Ups

    *Build to a weight heavier than last time

    Use a plate to elevate feet for GBU.

    -Rest as Needed b/t Sets- Remember Tempo…

    1st Number is ‘Down Portion’

    2nd Number is ‘Down Position’

    3rd Number is ‘Up Portion’

    4th Number is ‘Up Position’


    Metcon (4 Rounds for time)

    4 SETS

    On a 4:00 Running Clock….

     – 200m Run

     – 30 Situps

     – 10 Front Squats* (125/85) [RX+ 165/115]
     – Rest Remainder of Time

    *From the ground

    (Score is Time for Each Set)