Announcements
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!
Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.
Reserve your spot now in Wodify!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
CrossFit Fixx – CrossFit
230528 (Time)
– RX –
3 rounds for time with a partner:
50-calorie Echo bike
1:00 synchronized handstand hold
50 GHD hip extensions
– Split up the bike and hip extensions; one person working at a time.
– INTERMEDIATE –
3 rounds for time with a partner:
40-calorie Echo bike
:40 synchronized pike handstand hold
40 GHD hip extensions
– Split up the bike and hip extensions; one person working at a time.
– BEGINNER –
3 rounds for time with a partner:
40-calorie Echo bike
1:00 synchronized plank hold
40 supermen
– Split up the bike and supermen; one person working at a time.
General Warm-up (No Measure)
1:00 Echo bike
Then…
AMRAP 6:
6 bodyweight good mornings
1 wall walk
– Move for quality first, and then rounds.
Skill Work (No Measure)
Rest, stretch, recover
Stretching (Checkmark)
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch
