August 2, 2022
    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.

    2022 Team Competition 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 Alex@XSCrossFit.com 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)