wod

CrossFit – Fri, Apr 21

Announcements

Coach Ben is moving to Texas! 🙁

Farewell party for Ben is on Tuesday, 4/25 at 6:30p after evening CrossFit class at Bear Canyon Pizza.

Come say goodbye and wish him well!

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 – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

0:00-3:00 RUNNING DRILLS…

High Knees

Butt Kicks

Toe/Heel Walk

Inside/Outside Foot Walk

Quad Stretch to Knee Hug

Into…

400m Group Jog (MIN 3-5)

Into…

2 ROUNDS (MIN 5-8)

5 Barbell Deadlifts

5 Barbell Upright Rows

10 Barbell Elbow Punches

into…

1-2 ROUNDS (MIN 8-10)

100m Run

5 Barbell Strict Press w/ :01 Pause at the top

Workout – Performance

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (42.5/30)

Workout – Fitness

“AVA (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.

KG BB: (30/20)

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Alt. Groiners w/Twist

MIN 2 – :45 Alt. Deadbugs

MIN 3 – :45 Rebound Pose w/Box Breathing*

*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

(No Measure)

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!