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
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)
