CrossFit – Mon, Jun 5

CrossFit Fixx – CrossFit

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230605 (Distance)

– RX –

Conditioning challenge:

20:00 to establish max meters on a machine of your choice.


Same as RX’d


Same as RX’d

General Warm-up (No Measure)

2:00 row, bike, or SkiErg

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 air squats, slow and controlled

5 push-ups to down dog

10 reverse lunges

5 push-ups to down dog

10 single-leg squats or air squats

Stretching (Checkmark)


1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

Work Your Weakness

Strength I (7 Rounds for weight)

For load:

7 sets:

6 alternating back rack lunges

– Increase loading across as many sets as possible.

Skill I (Checkmark)

5 sets:

:30 handstand hold

10 single-leg box jumps/leg

5 wall walks

– Rest 2:00

– Perform single-leg box jumps to a height that you can maintain fluid and consistent reps.

– Scale wall walks to a partial range of motion or 7 inch worms + push-up.

Skill II (Checkmark)

5 sets:

20 hollow rocks

20 seated leg raises

Stamina I (Time)

5 rounds for time:

400/500-m SkiErg

– Rest 2:00 between rounds

– Substitute 400/500-m row.


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!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!


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


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