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Barbell Club


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Donations go to Gospel Rescue Mission.
Please leave donations in box at front desk. Thank you!

CrossFit Fixx – CrossFit

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Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Bike or Row

Pre-workout Foam Rolling 2-3 minutes

Standard Dynamic

wrist circles

elbow circles

arm circles

seal swings

over & back

free style bounce

arm rotations

torso rotations

bow & bend

hip circles

knee circles

ankle circles

leg swings

equating ankle stretch

Russian baby makers

iron cross


walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time


Shoulder Combo (5 x 2 )

2 Strict Press

2 Push Press

2 Push Jerks

1 Split Jerk
Moderate Weight

High-Hang Clean (5 x 4)

Moderate weight -This is a full squat.

Weighted Ring Dips (5 X 2)

If Ring Dips are not an option 10-15 Strict Dips

8 minute abs


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