Announcements
Beginning 7/25, all monthly membership billing cycles will be split up to biweekly. i.e. unlimited plans move from $168/month to $84 billed every two weeks, etc. If you have any questions, ask Brice.
Kids & Teens class start times are changing to 3:45pm beginning August 7th.
Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 3 MINUTES
15 Toe Touch + Jumping Jacks
10 Calf Raise + Tib Raise
5 Jumping Air Squats
Into…
2 ROUNDS
6 Clean Deadlifts
6 Alt. Elbow Punches
6 Empty Barbell Front Squats
30 Single Unders*
*:30 Double Under practice in 2nd Round
Strength
Squat Clean (1.) Squat Clean*
1×3 (70%)
1×2 (75%)
3×2 (80%))
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7-8.
*Option Power or Deep Power.
(Score is Weight)
-Short Rest b/t P1 & P2-
Clean Pull (2.) Clean Pulls**
3×3 (90%))
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 9.
(Score is Weight)
Week 4 of 8 Oly Cycle
Workout
“SPIN CYCLE” (Time)
3 SETS
3 Reps of Barbell Complex (165/115)(115/75)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders
-Rest 2:00 b/t Sets-
*1 Rep of Barbell Complex:
1 Deadlift
+
1 Hang Squat Clean
+
1 Squat Clean
(Score is Total Time)
KG BB: (75/52.5)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)
