CrossFit – Fri, Jan 6

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

View Public Whiteboard

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)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

SCHEDULE YOUR FREE INTRO

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

FILL OUT THE FORM TO GET STARTED

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