Announcements
Coach Ben is moving to Texas! 🙁
Farewell party for Ben is on Tuesday, 4/25 at 6:30p after evening CrossFit class at Bear Canyon Pizza.
Come say goodbye and wish him well!
Class Schedule Updates! Beginning week of May 1st..
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 – CrossFit
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
8 Up-Downs
8 Alt. Groiners
8 BB Elbow Punches
8 BB Good Mornings
Into…
1 ROUND
6 Up-Downs Over the Bar
6 Cossack Squats
6 BB Hang Muscle Clean
6 BB Front Squats
Strength – All
Back Squat (3×2 @ 11X1*)
*Tempo Back Squat (11X1)
Keep weight Heavy+ across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 4 of 5 Tempo
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
4 SETS*
AMRAP x 3 MINUTES
1-2-3-and so on…
Front Squats (135/95)
2-4-6-and so on…
Up-Down Over Bar
-Rest 1:30 b/t Sets-
*Reset at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (60/42.5)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
4 SETS*
AMRAP x 3 MINUTES
1-2-3-and so on…
Front Squats (95/65)
2-4-6-and so on…
Up-Down
-Rest 1:30 b/t Sets-
*Reset at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (42.5/30)
Optional Cool Down
FOR QUALITY (No Measure)
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog
(No Measure)