Announcements

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:

10 Bootstraps

15 Glute Bridges

5 SL Glute Bridges w/ :02 pause at top

5ea. Groiners w/ Reach

:30 PVC Prayer Stretch on Bench

5 Tempo Air Squats (5050)*

*Stay in tension the entire time, no standing up all the way or resting at the bottom.

Front Squat (FRONT SQUAT
3 at 75%
3 at 75%
3 at 80%
3 at 80%
3 at 80%
3 at 85%)

Super Set (Weight)

3-4 Rounds:

5-8 Zercher Squats – RPE: 8

4 x 8-12 Bent Over Rows – RPE: 8

Goal is to go heavier than last time (04-15-2023).
Score: Zercher Load

Finisher (Time)

Accumulate 5:00 Wall Sit* (10min Cap)

*Every time you break, 20 Jump Lunges (Sub: Walking Lunges)