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)
