Announcements
5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!
T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!
Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023
CrossFit Fixx – CrossFit
Strength – All
Deadlift (8-8-8-8*)
*Start Light-Moderate and build to Moderate+.
Week 2 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
(Score is Rounds + Reps)
KG BB: (100/70)
KG WB: (9/6)
NOTE: W.O.W. this our pick for epic workout of the week! Last seen 02/10/2022. Also was 17.4.
Partner Workout Option – Performance
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
60 Deadlifts (225/155)
60 Wall Balls (20/14)
60 Cal Row
60 Handstand Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
KG BB: (100/70)
KG WB: (9/6)
Workout – Fitness
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
(Score is Rounds + Reps)
KG BB: (60/42.5)
KB WB: (9/5)
NOTE: W.O.W. this our pick for epic workout of the week! Last seen 02/10/2022. Also was 17.4.
Partner Workout Option – Fitness
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
60 Deadlifts (135/95)
60 Wall Balls (20/10)
60 Cal Row
60 Hand Release Push-Up
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
KG BB: (60/42.5)
KB WB: (9/5)
