Announcements
Coach Ben is moving to Texas! 🙁
Farewell party for Ben is on Tuesday, 4/25 at 6:30p after evening CrossFit class at Bear Canyon Pizza.
Come say goodbye and wish him well!
Class Schedule Updates! Beginning week of May 1st..
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 – Barbell Club
Warm-Up (10min Cap) (No Measure)
2 Rounds:
15 Frog Stretch Rocks
10ea. Cossack Squats
10ea. Bird Dogs
15 Banded Pull Aparts
5ea. Squat Hold w/ Thoracic Rotation
10 Empty Barbell Pause Squats
Back Squat (BACK SQUAT – Every 3:00
3 at 75%
3 at 75%
3 at 80%
3 at 80%
3 at 80%
3 at 85%
)
Super Set (Weight)
3-4 Rounds: (15min.Cap)
6-8 BSS (choose how you want to load with DBs, KBs, Barbell) – RPE: 8
12-15 Spanish Squats – RPE: 8
Goal is to go heavier than last time (04-08-2023)
Finisher (Time)
Accumulate 3:00 Side Plank each side.* (10min Cap)
*Each time you break, 15 UNBROKEN Wall Balls. If not unbroken, time starts over on Side Planks.
