by Alex Etzen
Announcements
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.
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Here’s the link to all the Friday Night Lights pictures from Friday. Thanks to Noah for all the great pictures and to everyone for helping out!
https://www.noahfotos.com/FNL-22-XS/
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In-house Team Competition!
*** Only 4 spots left ***
– Email [email protected] ASAP if you’re interested in doing it.
– It will be on Saturday August 13th from 8am to 4pm.
– Sign up is $35
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 6 Cals Ski Erg
– :30 Tuck Hold
– 5 Bootstrappers
– 10 Glute Bridge Ups
INTO …
1 ROUND
– 6 Cals AB
– 6 Cals Row
– 5 Box Air Squats
– 10 Glute Bridge Ups (feet elevated on plate)
Strength
Box Squat (3×10)
Back squat to a box
3 SETS
– 10 Box Squats*
-Rest 1:00-
– 15 Feet Elevated Glute Bridge-Ups
-Rest 1:30 b/t Sets-
*Back Squat to Box sitting to parallel or slightly above. Start Moderate and Build Heavier than Last Time.
(Score is Weight)
Workout
Metcon (Calories)
3 Rounds
– 1:00 Ski Erg for Calories
– :15 Transition
– 1:00 AB for Calories
– :15 Transition
– 1:00 Row for Calories
– :15 Transition
– 1:00 Plank
– :15 Transition
– 1:00 Rest
– :15 Transition
(Score is Total Calories)