Announcements
New Year’s LIFT OFF is this Saturday (Jan. 7th) at 8:30am! Sign up at the front desk.
Regular Sat. schedule resumes next week.
Valentine’s Day Massacre volunteers & athletes sign up by Jan.7th to get a FREE T-shirt! app.conquestevents.com
KIDS Classes begin next week – Teens (12-15) M/W – 4-5pm & Kids (7-11) Tu/Th – 4-4:45pm! See Coach Ben to sign up!!
5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!
T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!
Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 Push Up to Pike
10 Step Overs
5/5 DB Deadlift
5/5 DB Upright Row
5/5 DB Press
Into…
1-2 ROUNDS
5 Inch Worms
6 Box Jump Overs
5 BB Snatch Deadlift
5 BB Snatch Hang High Pull
5 BB Snatch Push Jerk*
*This movement is performed from behind the neck
Strength – Performance & Fitness
Metcon (Weight)
5 SETS*
1 Snatch Deadlift
+
1 Hang High Pull
+
2 Hang Power Snatches
*Start Light and Build to Moderate.
-Rest As Needed b/t Sets-
Week 1 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
NOTE: W.O.W. This is our pick for epic workout of the week! Last Seen Open 2022.
KG DB: (22.5/15)
Workout – Fitness
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
NOTE: W.O.W. This is our pick for epic workout of the week! Last Seen Open 2022.
KG DB: (15/10)
