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 – Performance

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Bike

12 Push-Ups

8 DB Alt. Devils Clean (50/35)

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

12/10 Cal Bike

8 Push-Ups

8 DB Alt. Devils Clean (35/20)

(Score is Rounds + Reps)

KG DB: (15/10)

Post Workout Strength (All)

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

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Staying Fit on Summer Vacation: Tips for Working Out While Traveling

Summer vacations are a time to relax, explore new places, and indulge in delicious foods. However, it doesn’t mean you have to abandon your fitness routine altogether. With a bit of planning and creativity, you can stay active and maintain your health goals while enjoying your well-deserved break.

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