Announcements
Class Schedule changes begin this Week!!
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 – NCFit
Warm-Up
Warm-Up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :40 Legs Only
MIN 2 – :40 Legs + Lean Back
MIN 3 – :40 Legs + Lean Back + Pull + Pause at Ribs*
MIN 4 – :40 Row Stroke, Pause Past Knees on Return**
MIN 5 – :40 Row
MIN 6 – :40 Row at a higher intensity
Transition into…
3 ROUNDS
6 KB Upright Row
6 KB Horn Curls
12 Alt. KB Halos
6/6 Half Kneeling KB Presses
6 Weighted Sit-Ups
*Quick pause once the handle has touched the chest before returning to the starting position.
**Quick pause with the handle at or slightly forward of the knees.
Workout – Performance
Metcon (Time)
FOR TIME
35-25-15-25-35
KB Sumo DL High Pull (70/53)
Weighted Sit-Up*
*GHDSU Optional
(Score is Time)
KG KB: (32/24)
Workout – Fitness
Metcon (Time)
FOR TIME
30-20-10-20-30
KB Sumo DL High Pull (53/35)
Sit-Up
(Score is Time)
KG KB: (24/16)
Partner Finisher – All
Metcon (Distance)
IN TEAMS OF 2…
AMRAP x 8 MINUTES
Max Meter Row
(Score is Total Meters)
