CrossFit – Sun, Jan 8

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

View Public Whiteboard

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)

POPULAR POSTS

Rowing – Sat, Dec 9

Announcements Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family

CrossFit – Sat, Dec 9

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 8 Clean Deadlifts 10 Elbow Punches :20 Dead Hang

CrossFit – Fri, Dec 8

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx