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.
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.
The July athlete of the month is Alison Cagaanan!
It is so impressive how contestant she is. You can normally see her crushing WODs at 2:15pm during the week and 10am on Saturday’s.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
– 10 Step Ups
– 8 Barbell Deadlifts
– 6 Barbell Hang Cleans
– 4 Barbell Front Squats
– 2 Inch Worms
– 4 Barbell Shoulder Press
– 6 Slam Balls
– 8 Scap Pull Ups
– 10 Sit Ups
Workout
It’s Christmas in July!!!
12 DAYS OF CHRISTMAS (Time)
For Time:
-1 Jerk (135/95#)
-2 Front Squats (135/95#)
-3 Hang Cleans (135/95#)
-4 Box Jumps (30/24″)
-5 Slam Balls (45/35#)
-6 Pull-ups
-7 KB Swings (53/35#)
-8 AbMat Sit-ups
-9 Toes-to-Rings
-10 Deadlifts (135/95#)
-11 Wall Ball Shots (20# to 10’/14# to 9′)
-12 Burpees
*Wall Ball Shots are regular Wall Balls with a full squat!
This workout is performed just like the song…
On the first day of Christmas XS gave to me: (1 jerk)
On the second day of Christmas XS gave to me: (2 Front squats, 1 jerk)
On the third day of Christmas XS gave to me: (3 Hang cleans, 2 Front squats, 1 jerk)
The final round starts with 12 burpees and ends with 1 jerk.