Announcements
Coach Ben is moving to Texas! 🙁
Farewell party for Ben is on Tuesday, 4/25 at 6:30p after evening CrossFit class at Bear Canyon Pizza.
Come say goodbye and wish him well!
Class Schedule Updates! Beginning week of May 1st..
12p CrossFit every Mon-Fri
New Saturday line-up
7a Barbell Club
8a Partner Workout
9a Rowing
Please plan accordingly.
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!
New T-Shirt / Tank Pre-order is live now thru Wednesday May 3rd!See preorder form on front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
3 ROUNDS
:40 Bike (Increase pace each round)
8 Glute Bridge-Ups → KB Deadlift → KB Russian Swing
8 Alt. Lunges → Alt. Box Step-Ups → Box Jumps
8 Alt. Deadbugs → Straight Leg Sit-Ups → Sit-Ups
:40 Static Hold*
*Athletes choice to switch up the static hold in each round.
Workout – Performance
Metcon (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 – 10/8 Cal Bike + Max KB Russian Swing (Athlete Choice)
MIN 2 – 10 Box Jumps (Athlete Choice) + Max Sit-Ups
MIN 3 – :45 Static Hold (Athlete Choice)*
*Static Hold Options:
Plank Hold
Wall Sit
Hollow Hold
Dead Hang
Handstand Hold
(Score is Total Reps KBS + Sit-Ups)
Workout – Fitness
Metcon (AMRAP – Reps)
EMOM x 18 MINUTES
MIN 1 – 8/6 Cal Bike + Max KB Russian Swing (Athlete Choice)
MIN 2 – 8 Box Jumps (Athlete Choice) + Max Sit-Ups
MIN 3 – :45 Static Hold (Athlete Choice)*
*Static Hold Options:
Plank Hold
Wall Sit
Hollow Hold
Dead Hang
Handstand Hold
(Score is Total Reps KBS + Sit-Ups)
Finisher
Metcon (No Measure)
3 SETS
20 DBL DB Twisting Curls
15 DB Reverse Curls
10 DB Waiter Curl
-Rest As Needed b/t Sets-
(No Measure)