Announcements
Kids & Teens class start times are changing to 3:45pm beginning August 7th.
Teens M & W 3:45 and Kids Tu & Th 3:45 Recurring class plans are available now!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 SET
10 Alt. Groiners w/ Twist
10 Kang Squat
5 Push-Ups into Down Dog
10 Banded Shoulder Dislocates
Into…
1 SET
8 Up-Downs
8 Hollow Rocks
8 Slam Ball Deadlift
8 Banded Good Morning
Into…
1-2 SETS
8 Up-Downs + Push-Up
8/8 Single Arm Ring Row
8 Slam Ball Ground to Overhead
8 Supinated Banded Pull Apart
Workout – Performance
1.) EVERY 2:30 x 3 SETS (Time)
18 Slam Balls (30/20)
15 Ring Rows
12 Burpees
-Rest w/ Time Remaining-
(Score is Slowest Set)
-1:00 Rest b/t P1 & P2-
2.) EVERY 2:00 x 3 SETS (Time)
15 Slam Balls
12 Jumping Pull-Ups
10 Burpees
-Rest w/ Time Remaining-
(Score is Slowest Set)
-1:00 Rest b/t P2 & P3-
3.) EVERY 1:30 x 3 SETS (Time)
12 Slam Balls
10 Pull-Ups
8 Burpees
-Rest w/ Time Remaining-
(Score is Slowest Set)
Workout – Fitness
1.) EVERY 2:30 x 3 SETS (Time)
15 Slam Balls (20/10)
12 Ring Rows
10 Burpees
-Rest w/ Time Remaining-
(Score is Slowest Set)
-1:00 Rest b/t P1 & P2-
2.) EVERY 2:00 x 3 SETS (Time)
12 Slam Balls
10 Jumping Pull-Ups
8 Burpees
-Rest w/ Time Remaining-
(Score is Slowest Set)
-1:00 Rest b/t P2 & P3-
3.) EVERY 1:30 x 3 SETS (Time)
10 Slam Balls
8 Pull-Ups
6 Burpees
-Rest w/ Time Remaining-
(Score is Slowest Set)
Optional Cool Down
EMOM x 8 MINUTES (No Measure)
MIN 1 – 3-5 SLOW Jefferson Curls
MIN 2 – :45 Alt. Bird Dogs
(No Measure)
