Announcements
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.
Come test your endurance and strength for the New Year!
Saturday, January 6th at 8am (Blast Off) and 9am (Lift Off)
BLAST OFF- Test your endurance with a 400 meter run and 2000 meter row for time and a 2 minute bike sprint for calories.
LIFT OFF – Test your 1 rep max weight for Back Squat, Bench Press and Deadlift (come a few minutes early to warm up your moves).
Sign up sheet is on front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
Coach’s Choice!
Workout
“NYD 2024” (Time)
10-9-8-7-6-5-4-3-2-1
KB Swings (70/53)(53/35)
20-19-18-17-16-15-14-13-12-11
Double Unders
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)(95/65)
20-19-18-17-16-15-14-13-12-11
Burpees
10-9-8-7-6-5-4-3-2-1
Handstand Push-Ups
20-19-18-17-16-15-14-13-12-11
Box Jumps (24/20)
(Score is Time)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Alt. Deadbugs
15-20 Empty Barbell Curls
-Rest as Needed b/t Sets-
(No Measure)
