Barbell Club – Fri, May 19


Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

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Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.

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NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.

CrossFit Fixx – Barbell Club

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Workout Notes

– Build to a 3-rep-max step-back lunge on each leg with the bar in the back rack.

– Begin each set with your weaker leg and use the same loading for your dominant side. DO NOT go heavier on one side if one is stronger than the other.

– For Accessory – I, scale to a load that allows you to complete each arm (6 reps) unbroken with a short rest before using the other arm. Aim to complete each set in :40 or less.

Warm-up (Checkmark)

3 sets:

1:00 row

1:00 ski

1 set:

10 wide stance air squats

10 narrow stance air squats

10 air squats

10 step-back lunges

3-5 sets:

5 step-back lunges

– Build in load to your first working set.

Main Lift (6 Rounds for weight)

6 sets for load:

3 back-rack step-back lunges/leg

– Rest 3:00 between sets.

Accessory – I (Checkmark)


3 left-arm DB power snatches (50/70 lb)

3 left-arm single-arm DB thrusters

3 right-arm DB power snatches

3 right-arm single-arm DB thrusters

– Complete all movements each minute.


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