Announcements
CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!
CrossFit Fixx – Barbell Club
Warm-Up (No Measure)
3 Rounds: (10-min Cap)
10 Wall Overhead Opener w/ Foam Roller
10/10 Ankle Dorsiflexion Rocks
10 Face Pull Overhead Squat
3 Rounds:
10 Glute Bridges
10/10 Supinated Straight Leg Lifts
5/5 Open Books
Hang Clean (Every 2:00 perform:
Set 1: 5 @ 50% of 1-RM Clean
Set 2: 5 @ 60%
Set 3: 5 @ 65%
Set 4: 5 @ 70%
Set 5: 5 @ 65%)
Overhead Squat (Every 2:00 perform:
Set 1: 5 @ 50% of 1-RM OHS
Set 2: 5 @ 60%
Set 3: 5 @ 65%
Set 4: 5 @ 70%
Set 5: 5 @ 65%)
Romanian Deadlift (RDL) (Every 2:00 perform:
Set 1: 5 @ 50% of 1-RM
Set 2: 5 @ 60%
Set 3: 5 @ 65%
Set 4: 5 @ 70%
Set 5: 5 @ 65%)
Core #10 (Weight)
3 Rounds:
30 Partner Chaos Leg Lowers
8/8 Front Rack Single Arm KB Squats (go heavy)
