Announcements
Class Schedule changes begin this Week!!
12p CrossFit every Mon-Fri
New Saturday line-up
7a Barbell Club
8a Partner Workout
9a Rowing
Please plan accordingly.
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
New T-Shirt / Tank Pre-order is live now thru Wednesday May 3rd!See preorder form on front desk!
CrossFit Fixx – NCFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Bike
6 Bootstrappers
6 Alt. 90/90 Hip Rotations
6 Inchworms + Push-Up
Into…
3-4 ROUNDS
:45 Bike @ Mod Hard Pace
6 KB Goblet Lunges
6 KB Russian Swings
6 Alt. KB Cossack Squats
12 KB Horn Taps
Strength – All
Back Squat (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep )
(Score is Weight)
Week 1 of 6 Wendler
Workout – Performance
Metcon (Calories)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats (53/35)
(Score is Cals)
KG KB: (24/16)
Workout – Fitness
Metcon (Calories)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 0:00 complete 5 Russian KB Swings + 5 KB Goblet Squats (35/26)
(Score is Cals)
KG KB: (16/12)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
