CrossFit – Sat, May 27

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

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Warm-Up

Dynamic warm-up | 6:00

200-m run

1 round:

25-ft down and back

Knee huggers // quad pulls

High knees // butt kickers

Hamstring scoop stretch // Frankenstein walk

Samson lunge // Spiderman twist

Inchworm with push-up // burpee broad jump

Partner running work | 10:00

4×200-m run with a partner

– One partner runs while the other rests.

– Each partner runs 4×200-m.

Skill Work (Checkmark)

Pre-workout:

4 sets with a partner:

200-m run

– One partner runs while the other rests.

– Each partner runs 4×200-m.

– Work on running technique rather than speed.

230527 (Time)

– RX –

3 rounds for time:

20 GHD sit-ups

20 burpee box jump-overs (20/24 in)

20 wall-ball shots (20/30 lb) (9/10 ft)

– INTERMEDIATE –

3 rounds for time:

20 GHD sit-ups to parallel

15 burpee box jump-overs (20/24 in)

10 wall-ball shots (20/30 lb) (9/10 ft)

– BEGINNER –

3 rounds for time:

20 AbMat sit-ups

15 burpee box jump-overs (12 in)

10 wall-ball shots (10/14 lb) (9/10 ft)

General Warm-up (No Measure)

200-m run

1 round:

25-ft down and back

Knee huggers // quad pulls

High knees // butt kickers

Hamstring scoop stretch // Frankenstein walk

Samson lunge // Spiderman twist

Inchworm with push-up // burpee broad jump

Partner running work | 10:00

4×200-m run with a partner

– One partner runs while the other rests.

– Each partner runs 4×200-m.

Stretching (Checkmark)

2 sets:

:30 lacrosse ball psoas mash/side

:30 lacrosse ball glute mash/side

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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