CrossFit – Mon, May 8


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!

CrossFit Fixx – CrossFit

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Running dynamic warm-up | 9:00

1 round:

200-m run, slow

10 high ring scap pull-ups

3 rounds:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-m run

1 round:

200-m run, faster

10 high ring kip swings


230508 (AMRAP – Rounds and Reps)

– RX –

AMRAP 15 with a partner:

10 muscle-ups

200-m run with a partner

– One partner works and one rests during the muscle-ups.


AMRAP 15 with a partner:

10 low-ring muscle-up transitions

200-m run with a partner

– One partner works and one rests during the transitions.


Same as Intermediate

Skill Work – Post-workout (4 Rounds for reps)

4 sets:

:20 ring dips

:10 rest

Stretching (Checkmark)

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side

STRENGTH I (5 Rounds for weight)

Every 3:00 for 5 sets:

5 back squats

– Rest for the remaining time on the 3:00 clock.

– Use at least 70% of your best back squat.

– Increase load across as many sets as possible.


STRENGTH II (7 Rounds for weight)

Every 2:00 for 7 sets:

3 push jerk

– Rest for the remaining time on the 2:00 clock.

– Use at least 60% of your best push press.

– Increase load across as many sets as possible.

SKILL I (Distance)

4 sets:

:30 handstand walk

:30 GHD sit-up hold (parallel to the floor)

– Rest 2:00 between sets.

– Record the total distance traveled on your hands.

SKILL II (Checkmark)

EMOM 10:

10 alternating single-leg squats

– Rest with the remaining time in the minute.

– If you are able to perform 10 reps smoothly and without issue, consider adding load by holding a single dumbbell.

STAMINA I (3 Rounds for distance)

3 x AMRAP 4

400/500-m row

200-m run

Max-distance row

– Rest 3:00 between AMRAPs.


4 sets for total time:

200-m run

400-m run

800-m run

100-m sprint

– Rest 1:00 between each distance.


Staying Fit on Summer Vacation: Tips for Working Out While Traveling

Summer vacations are a time to relax, explore new places, and indulge in delicious foods. However, it doesn’t mean you have to abandon your fitness routine altogether. With a bit of planning and creativity, you can stay active and maintain your health goals while enjoying your well-deserved break.


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


Take the first step towards getting the results you want!

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