Announcements
Class Schedule changes begin this Week!!
12p CrossFit every Mon-Fri
New Saturday line-up
7a Barbell Club
8a Partner Workout
9a Rowing
Please plan accordingly.
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
New T-Shirt / Tank Pre-order is live now thru Wednesday May 3rd!See preorder form on front desk!
CrossFit Fixx – NCFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 3 MINUTES
1-2-3-and so on…
Burpees
2-4-6 and so on…
Box Step-Ups
Into…
2 ROUNDS
5 Tempo Strict Press (31X1)
7 Box Jumps*
:10 Top of Ring / Box Hold
:10 Bottom of Ring / Box Hold
*RND 2 complete Box Jump/ Step Overs
Strength – All
Push Press (ON A 15:00 RUNNING CLOCK…
Build to a 1-Rep )
(Score is Weight)
Week 1 of 6 Wendler
Workout – Performance
Metcon (Time)
4 ROUNDS FOR TIME
21 Box Jump Overs (24/20)
15 Ring Dips
9 Shoulder to Overhead*
*RPE 6-7 roughly 60-70% of 1-Rep PP.
(Score is Time)
Workout – Fitness
Metcon (Time)
4 ROUNDS FOR TIME
21 Box Jump Overs (20)
15 Box Dips
9 Shoulder to Overhead*
*RPE 5-6 roughly 50-60% of 1-Rep PP.
(Score is Time)
Extra Credit Murph Prep – Day 1
Metcon (No Measure)
CONDITIONING (ALL)
4 SETS*
400m Run
-Rest 1:30 b/t Sets-
*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.
(No Measure)
STRENGTH (ALL)
EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats
*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.
(No Measure)