Announcements
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!
Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.
Reserve your spot now in Wodify!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
CrossFit Fixx – Barbell Club
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)
EMOM 5:
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.