CrossFit – Fri, Jan 5

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

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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

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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