Announcements
Come test your endurance and strength for the New Year!
Saturday, January 6th at 8am (Blast Off) and 9am (Lift Off)
BLAST OFF- Test your endurance with a 400 meter run and 2000 meter row for time and a 2 minute bike sprint for calories.
LIFT OFF – Test your 1 rep max weight for Back Squat, Bench Press and Deadlift (come a few minutes early to warm up your moves).
Sign up sheet is on front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
TABATA STYLE
2 ROUNDS (:20 ON / :10 OFF)
Bike
Up-Downs
Shoulder Taps
Alt. Single DB Deadlift
Into…
2 ROUNDS
:30 Bike
3 Push-Ups
3 Burpees
6 Alt. Hang DB Cleans
Workout
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
15/12 Cal Bike
12 Push-Ups
8 DB Alt. Devils Clean (50/35)(35/20)
(Score is Rounds + Reps)
Post Workout Strength
Deadlift (5×5)
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
Week 1 of 6
Strength | Progressive Overload Cycle
