Announcements
New Winter Saturday Schedule begins December 2nd!
8:00am Rowing
9:00am Partner WOD
10:00am Barbell Club
Holiday SURVIVAL Challenge begins November 27th!
A 5-week nutrition program to help you navigate the holiday season.
Registration is open in the Wodify app. Ask a coach to find out how to participate for free!
Use this link in the Wodify app: https://crossfitfixxonline.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=gFhNbDO5007B3ddd1SNyzJ7WM
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Alt. Lunge-Lunge-Squat
20 Fast Single Unders + 20 Tall Jump Single Unders
5/5 Staggered Stance Good Mornings
Into…
1 ROUND
5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell
:20 Penguin Jumps*
20 Double Unders or 40 Single Unders
10 Back Squats w/Empty Barbell
*Double Tap the hips twice while in the air
Into…
OPTIONAL MOBILITY ROUND
10 Alt. 90-90 Hip Rotations
10 Calf Raises + 10 Tib Raises
10 Alt. Front Rack Elbow Punches
Workout
“BOOM. ROASTED” (Time)
EVERY 2:00 x 7 SETS
25 Double Unders*
10 Alt. Front Rack Lunges (135/95)(95/65)
25 Double Unders*
*Sub 50 Single Unders. Double Under Ninjas should try for ‘Unbroken’ Reps.
-Rest w/ Time Remaining-
(Score is Slowest Set)
Post-Workout Skill
Back Squat (8-6-4 | 6-4-2*)
*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
