Announcements

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!

Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.

Reserve your spot now in Wodify!

NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.

CrossFit Fixx – Barbell Club

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Warm-up

2 min easy pace row

2 sets:

10 leg swings

10 lateral leg swings

10 PVC good mornings

10 air squats

With an empty barbell:

2 sets:

10 front rack transitions

5 clean deadlifts

5 clean pulls

5 front squats

High Hang Clean + Hang Clean + Clean (5 x 1 High Hang Clean + 1 Hang Clean + 1 Clean

-build to a heavy complex. First set at 65% of 1 rep squat clean (squat all reps))

Pause Split Jerk (5 x 2 Pause Split Jerk
-2 sec pause in dip and catch position

-build as form allows. These should be light with focus on positioning,)

Accessory

3 sets:

8 SA KB Press/arm

8 Bulgarian split squats/leg

16 WeightedRussian Twists/side