Announcements

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.

Reserve your spot now in Wodify!

NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.

CrossFit Fixx – CrossFit

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Warm-Up

Dynamic running warm-up | 4:00

2 rounds:

Each drill down 50-ft and back:

High knee karaoke

Knee to chest

Lunge with a pause and reach up

Lunge with a torso twist

High knees

Butt kicks

Crossover and double-under practice | 6:00

Progression // Focus

:30 single-unders // Legs straight while jumping, flick the wrists towards the hips.

:30 single-single-doubles // Slow singles, then a fast flick for the double-under.

:30 double-unders // Legs straight while jumping, flick the wrists towards the hips.

:30 crossovers // Go back to singles. Focus on crossing your hands when the rope is overhead.

:30 “free play” // Practice your potential workout option.

230519 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

12 front squats (75/115 lb)

30 crossovers

– INTERMEDIATE –

AMRAP 12:

12 front squats (65/95 lb)

30 double-unders

– BEGINNER –

AMRAP 12:

12 front squats (45/75 lb)

30 single-unders

Skill work – Post-workout (Checkmark)

Post-workout:

Accumulate:

25 GHD sit-ups

25 GHD hip extensions

Stretching (Checkmark)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot