Announcements
Friday Night Lights! CrossFit OPEN workout and potluck party begins 5:30p this Friday, Feb. 17th. Workout heat times will be posted Thursday evening after the OPEN Announcement. Friday night WODs will not count toward class membership counts.
No classes this Saturday, Feb. 18th due to staff training. Barbell Club and Rowing will resume Saturday, Feb. 25th.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 4 MINUTE BIKE
MIN 1 – :25 Arms Only + :25 Legs Only
MIN 2 – :45 EZ Pace (45-50 RPM)
MIN 3 – :45 Mod Pace (50-60 RPM)
MIN 4 – :45 Workout Pace (55-65+ RPM)
Into…
2-3 ROUNDS
30 Crossbody Mountain Climbers
10 Alt. DB Around the World
8 Up-Downs*
6/6 Single Arm DB Floor Press
*RND 2-3 complete 8 Burpees.
Skill – All
Metcon (No Measure)
3 SETS*
1 Snatch Deadlift
+
1 Snatch High Pull
+
1 Hang Power Snatch
+
1 Power Snatch
*Start w/ Empty barbell and build to Lightweight. This is meant to be a primer for tomorrow’s 1-Rep Test so STAY LIGHT — we are greasing the groove!
-Rest As Needed b/t Sets-
(No Measure)
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 17 MINUTES
10 Burpees
20 DB Floor Press (Athlete Choice, Mod)
30/25 Cal Bike
(Score is Rounds + Reps)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 17 MINUTES
8 Burpees
16 DB Floor Press (Athlete Choice, Mod-Light)
25/20 Cal Bike
(Score is Rounds + Reps)
Optional Cool Down
FOR RECOVERY* (No Measure)
8:00 Cal Bike (Nasal Breathing)
*Every 2:00 not including 0:00 complete 5/5 Moose Antlers + 10 Alt. Bird/Dogs.
(No Measure)
