Announcements
5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!
T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!
Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023
CrossFit Fixx – CrossFit
Warm-Up
WARM-UP
3 ROUNDS
:45 Cal Row (increasing Intensity)
12 Alt. SA KB Deadlifts
6 Bodyweight Lunge-Lunge-Squats
:30 Tuck Hold*
*Hollow Hold optional.
Strength – All
Back Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)
*Start Light-Moderate and build to Moderate.
Week 2 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
Metcon (Time)
4 ROUNDS FOR TIME
8 DBL KB Front Squats (53/35)
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row
(Score is Time)
KG KB: (24/16)
Workout – Fitness
Metcon (Time)
4 ROUNDS FOR TIME
8 DBL KB Front Squats (35/26)
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row
(Score is Time)
KG KB: (16/12)
Optional Cool Down
Metcon (No Measure)
FOR QUALITY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
2:00 Seal Stretch or Cobra Stretch
(No Measure)
