Announcements
CrossFit Kids & Teens programs starts back up on Monday, 3/27 and runs through 5/22! Sign up is open now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
PARTNER WARM-UP (10:00 CAP)
1 ROUND (EACH)
P1: Cal Row (EZ)
P2: 10 Up-Downs +8 BB Deadlifts
Into…
1 ROUND (EACH)
P1: Cal Row (MOD)
P2: 8 Burpees + 8 BB Upright Rows
Into…
1 ROUND (EACH)
P1: Cal Row (MOD-HARD)
P2: 6 Burpee Tall Jumps + 8 Hang Muscle Cleans
Strength – All
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 High Hang Power Clean
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
Partner Workout Option – Performance
Laura (AMRAP – Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
KG BB: (70/47.5)
NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”
Workout – Performance
Partner Workout Option – Fitness
Hero Workout Laura – Solo Version (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees Over Rower
5 Power Cleans (155/105)
-Rest 1:00 after each full round-
(Score is Rounds + Reps)
KG BB: (70/47.5)
Workout – Fitness
“LAURA (FITNESS)” (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
KG BB: (52.5/35)
NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”
Optional Cool Down
Hero Workout Laura (Fitness) – Solo Version (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
20/15 Cal Row
10 Burpees
5 Power Cleans (115/75)
-Rest 1:00 after each full round-
(Score is Rounds + Reps)
KG BB: (52.5/35)
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 EZ Row (keep SPM low)
MIN 2 – 10-15 Slow Banded Pull Aparts
MIN 3 – 7-10 Rower Pike Ups
(No Measure)
