Announcements
NEW Lightweight Full-Zipper Hoodie Pre-Order is now live. See order form on front desk. Pre-order ends 12/24!!
Join us Saturday, December 23rd for a fun “12 Days of Christmas” Workout at 9am. (8am Rowing class and 10am Barbell class will also be happening that day).
The gym is closed, as usual, on Sunday 12/24 and on Christmas Day, Monday 12/25.
No Barbell Club at 5:30pm on Tuesday 12/26 and Thursday 12/28. It will return on Saturday, 12/30.
On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.
CrossFit Fixx – Barbell Club
Warm-up
Warm-up:
Toe touches x20
Hollow Holds :30
Inch-worms x10
X2
Extended Warm-up
Barbell warm-ups
Clean grip mid-shin iso til absolute failure x2
Rest as needed between
Strength
Clean and jerk 6×3 @60%
Focus: speed + smooth
Clean and Jerk (6×3 @60%
Focus: speed + smoothness)
Finisher
Strict Press: behind the neck
5×5 RPE 7
Behind the Neck Strict Press
Athletes will perform a shoulder press/strict press with the Barbell starting in the back rack position.
Strict Press: behind the neck
5×5 RPE 7
