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
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
