CrossFit – Fri, Feb 17

Announcements

No classes this Saturday, Feb. 18th due to staff training. Barbell Club and Rowing will resume Saturday, Feb. 25th.

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP

*While 1 athlete works, the second athlete should perform any mobility exercises needed to put them in the best position to perform

BUY-IN…

40 Cal Row*

*Switch every 10 cals. While P1 rows, P2 should perform Slow Air Squats or Kang Squats…40 cals total as a team.

Then Into…

2 SETS EACH…

7 Slow Deadlifts

7 Hang Power Cleans

10 Alt. Elbow Punches

5 Power Cleans (from mid-shin)

*While P1 is performing the Barbell set, P2 should perform 10 Wall Balls and 10 Kip Swings (in set 2 perform TTB or Pull-Ups) then rest before grabbing the Barbell.

**In the second set, athletes should add light weight to the barbell and prep for the barbell Power Clean.

Workout – Performance

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

Workout – Fitness

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

POPULAR POSTS

CrossFit Workouts for Week of 12/09-12/15/2024

This month, we’ll continue to focus on Open workouts and testers as we approach the upcoming CrossFit Games season.

Start the week with a fun front squat and double-dumbbell farmers carry couplet on Monday.

On Wednesday, power through a heavy 1-rep thruster EMOM, followed by a max-rep set.

Embrace this month’s theme on Saturday as you and a partner tackle Event 10 from the 2021 CrossFit Games.

CrossFit Workouts for Week of 12/02-12/08

Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.

This month aims to give athletes insights into their fitness levels in specific movements and time domains.

Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.

Work through shoulder press, thruster, power snatch, and front-rack lunge heavy days.

Aim to hit a heavy 1-rep-max lift immediately after higher reps at moderate loads.

Round out a great year and gear up for 2025!

CrossFit Workouts for Week of 11/25-12/1/2024

Welcome to the last week of November, where we’ll round out our focus on Olympic weightlifting and transition into prioritizing Open workouts and testers in December.

Start this week with a rowing and ring dip couplet, where complementary movement patterns and decreasing distances allow athletes to maintain intensity on the rower.

On Tuesday, balance mechanics and push PRs as you build to a 1-rep-max snatch and clean and jerk.

Post Thanksgiving fun yet grueling kettlebell partner workout on Saturday.

Wrap the week with a Hero workout in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.

SCHEDULE YOUR FREE INTRO

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

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx