CrossFit – Mon, Feb 13

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

View Public Whiteboard

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)

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx