CrossFit – Sat, Dec 23

Announcements

NEW Lightweight Full-Zipper Hoodie Pre-Order is now live. See order form on front desk. Pre-order ends 12/24!!

The gym is closed, as usual, on Sunday 12/24 and on Christmas Day, Monday 12/25.

No Barbell Club at 5:30pm on Tuesday 12/26 and Thursday 12/28. It will return on Saturday, 12/30.

On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

100m Run

8 Alt. Step-Ups

8 Air Squats

8 Alt. DB Deadlifts

8 Single DB Strict Press

Into…

1-2 ROUNDS (Time Permitting)

5 DB Power Cleans

5 DB Front Squats

5 DB Push Press

5 DB Thrusters

5 Box Jumps

Workout

“12 DAYS OF XMAS 2023” (Time)

FOR TIME*

Day 1 – Deadlift (225/155)(155/95)

Day 2 – 200m Run (or Row)

Day 3 – DB Power Cleans (50/35)(35/20)

Day 4 – Jumping Pull-Ups

Day 5 – Box Jumps (24/20)

Day 6 – DB Front Squats

Day 7 – Toes to Bar

Day 8 – Alt. Jumping Lunges

Day 9 – DB Shoulder to Overhead

Day 10 – Single DB Sit-Ups**

Day 11 – No-Push-Up Renegade Rows***

Day 12 – DB Thrusters

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

**Hold DB across chest.

***1 Rep = Row R + Row L.

(Score is Time)

Optional Cool Down

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)

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