Announcements
Saturday, July 8th – SUMMER SOLSTICE
3-person team competition!
Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!
Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.
Reserve your spot now in Wodify!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
CrossFit Fixx – CrossFit
Warm-Up
Step-up and shoulder warm-up | 4:00
1 round:
4 incline push-ups on a box
6 reverse lunges
8 scap shrugs on pull-up bar
1 round:
4 incline or regular push-ups
6 box step-ups
8 kip swings
230520 (Time)
– RX –
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner completing a round cumulates time in a handstand or plank once they finish their round.
– INTERMEDIATE –
With a partner:
Every :90 for 30:00:
6 pull-ups
8 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in a plank.
– BEGINNER –
With a partner:
Every :90 for 30:00:
5 ring rows
5 elevated push-ups
5 box step-ups (12/20 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round, cumulates time in an elevated plank.
Skill Work (No Measure)
Rest, stretch, recover
Stretching (Checkmark)
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side
