CrossFit – Sat, Apr 22

Announcements

Coach Ben is moving to Texas! 🙁

Farewell party for Ben is on Tuesday, 4/25 at 6:30p after evening CrossFit class at Bear Canyon Pizza.

Come say goodbye and wish him well!

Class Schedule Updates! Beginning week of May 1st..

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 – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Bootstrap Squats

8 Scap Push-Ups

6 Scap Pull-Ups

:30 REST

AMRAP x 3 MINUTES

10 Banded Good Mornings

8 Banded Bent Over Rows

6 Band Pull Aparts

:30 REST

2 ROUNDS

10 Tempo Air Squats (31X1)

8 Tempo Ring Rows (21X2)

6 Tempo Knee Push-Ups (22X1)

Strength – Performance

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Strict Chest to Ring Pull-Up Practice*

*Focus on False Grip + Low Ring Pulls.

(No Measure)

Week 4 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Strict Wide Grip Pull-Up Practice*

*Focus on a neutral head & not trying to reach chin over bar. Band Optional.

(No Measure)

Week 4 of 9 Strict Gymnastics

Workout – Performance

Metcon (Time)

4 SETS*

4 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*1 SET= 4 Rounds of 5-10-15. Option to wear a 20/14 vest.

(Score is Slowest Set)

Workout – Fitness

Metcon (Time)

4 SETS*

4 ROUNDS

4 Ring Rows or Jumping Pull-Ups

6 Push-Ups

12 Air Squats

-Rest 1:00 b/t Sets-

*1 SET= 4 Rounds of 4-6-12.

(Score is Slowest Set)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes a full round while P2 Rests. Once a full round is completed partners switch.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

10 Banded Good Mornings

10 Banded High Pulls

-Rest as Needed b/t Sets-

(No Measure)

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

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

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx