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

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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)

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