CrossFit – Mon, Dec 25

Announcements

No Barbell Club at 5:30pm on Tuesday 12/26 and Thursday 12/28. It will return on Saturday, 12/30.

On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

200m Run

10 Alt. WB Lunges

10 WB Strict Press

10 Ring Rows

Into…

2 ROUNDS

:40 Single Unders*

10 WB Thrusters**

10 Scap Pull-Ups

5-7 Kip Swings

*RND 2 complete Single-Single-Double Unders or Double Unders.

**RND 2 complete Wall Balls.

Partner Workout – Performance

“BUDDY THE ELF (PERFORMANCE)” (Time)

IN TEAMS OF 2…*

FOR TIME

1200m Run

200 Double Unders

100 Pull-Ups**

100 Wall Balls (20/14)

600m Run

100 Double Unders

50 Pull-Ups**

50 Wall Balls

*P1 and P2 will complete the 1200/600m Run together. All other movements will be split as needed. P1 works while P2 rests.

**Chest to Bar Optional.

(Score is Time)

KG WB: (9/6)

Solo Workout Option – Performance

FOR TIME (Time)

1200m Run

100 Double Unders

50 Pull-Ups*

50 Wall Balls (20/14)

600m Run

50 Double Unders

25 Pull-Ups*

25 Wall Balls

*Chest to Bar Optional.

(Score is Time)

KG WB: (9/6)

Partner Workout – Fitness

“BUDDY THE ELF (FITNESS)” (Time)

IN TEAMS OF 2…

FOR TIME

800m Run

400 Single Unders

100 Ring Rows**

100 Wall Balls (14/10)

400m Run

200 Single Unders

50 Ring Rows**

50 Wall Balls

*P1 and P2 will complete the 800/400m Run together. All other movements will be split as needed. P1 works while P2 rests.

**Jumping Pull-Ups Optional.

(Score is Time)

KG WB: (6/5)

Solo Workout Option – Fitness

FOR TIME (Time)

800m Run

200 Single Unders

60 Ring Rows*

60 Wall Balls (14/10)

400m Run

100 Single Unders

30 Ring Rows*

30 Wall Balls

*Jumping Pull-Ups Optional.

(Score is Time)

KG WB: (6/5)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Lat Stretch*

MIN 2 – :45 Calf/ Tib Raises

MIN 3 – :45 Quad Foam Roll

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

(No Measure)

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Staying Fit on Summer Vacation: Tips for Working Out While Traveling

Summer vacations are a time to relax, explore new places, and indulge in delicious foods. However, it doesn’t mean you have to abandon your fitness routine altogether. With a bit of planning and creativity, you can stay active and maintain your health goals while enjoying your well-deserved break.

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