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.


How Do I Stay Motivated to Work Out?

Some people are always fired up to hit the gym, but others find it harder to get moving and stay moving.

If you struggle with motivation at times, here are four tips to help you!


Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!

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