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)
2 ROUNDS
– 8 Alt. 90-90 Hip Rotations
– 8 KB RDLs
– 20 Alt. High Knees
– 5/5 SLOW Hip Circles
Into…
2 ROUNDS
– 100m Run
– 3 Slow Air Squats + 3 Fast Air Squats* (all to a MedBall)
– 4 Burpee Broad Jumps
– 5 PVC Pass Thrus
*2nd rnd, switch to Goblet Squats.
Strength
Front Squat (4×4*)
4 Sets*
– 4 Front Squats
*All sets at same weight 75% of 1RM
(Score is Weight)
Workout – Performance
Metcon (Time)
3 ROUNDS FOR TIME
– Distance Run*
– 20 KB Deadlifts (53/35) [70/53]
– 20 KB Goblet Squats (53/35) [70/53]
*Each round begins with a run.
RX (R1 = 400m, R2 = 300m, R3 = 200m)
RX+ [R1 = 600m, R2 = 400m, R3 = 200m]
(Score is Time)