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)

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

SCHEDULE YOUR FREE INTRO

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