CrossFit – Sat, Jul 29

Announcements

Kids & Teens class start times are changing to 3:45pm beginning August 7th.

Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND (4:00)

200m Run

8/8 Ankle Rotations

8 Alt. Box Step-Ups

8 Alt. Groiners

8 Air Squats

100m Run

Into…

2-3 ROUNDS (TIME PERMITTING)

10 Alt. Elbow Punches

8 Alt. Front Rack Lunges

6 Up and Overs*

6 Back Squats

6 Box Jumps*

*Push Press the barbell overhead, carefully lower to the back, Push Press from back rack, carefully lower to front rack.

*Increase height each round.

Partner Workout

IN TEAMS OF 2… (Time)

FOR TIME*

2 ROUNDS

400m Run

80 Back Squats (Athlete Choice, Moderate)

80 Box Jumps (24/20)

-Immediately Into-

2 ROUNDS

200m Run

40 Front Rack Alt. Lunges

40 Box Jumps (30/24)

*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90-90 Hip Rotations

100m EZ Walk

5/5 Half Kneeling Hip Openers

10/10 Single Leg Glute Bridge-Ups

-Rest as Needed b/t Sets-

(No Measure)

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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.

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