Announcements
KIDS Classes begin THIS week – Teens (12-15) M/W – 4-5pm & Kids (7-11) Tu/Th – 4-4:45pm! See Coach Ben to sign up!!
5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!
T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!
Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
400m Team Run
Into…
AMRAP x 5 MINUTES
5 Up-Down + Scap Pull-Ups
5/5 Single Arm Ring Rows
5 Sumo Good Mornings
20 Single Unders*
* Single Unders switch Double Unders if able at halfway point.
Skill – Performance
Metcon (No Measure)
3 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
5 Segmented Sumo DL High Pull*
*1 Rep w/ Barbell or PVC is…
Sumo DL
Shrug
High Pull
-Rest As Needed b/t Sets-
(No Measure)
Skill – Fitness
Metcon (No Measure)
3 SETS
5 Banded Strict Pull-Ups
8 Tempo Push-Ups (1111)
5 Segmented Sumo DL High Pull*
*1 Rep w/ Barbell or PVC is…
Sumo DL
Shrug
High Pull
-Rest As Needed b/t Sets-
(No Measure)
Workout – Performance
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
MIN 1 – Sumo Deadlift High Pulls (95/65)
MIN 2 – Up-Downs Over Bar
MIN 3 – Double Unders
MIN 4 – 200m Run
MIN 5 – Rest
(Score is Total Reps)
KG BB: (42.5/30)
Workout – Fitness
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
MIN 1 – Sumo Deadlift High Pulls (75/55)
MIN 2 – Up-Downs Over Bar
MIN 3 – Double Unders
MIN 4 – 200m Run
MIN 5 – Rest
(Score is Total Reps)
KG BB: (30/20)
