CrossFit – Thu, Apr 20

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

View Public Whiteboard

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)

POPULAR POSTS

CrossFit Workouts for Week of 12/09-12/15/2024

This month, we’ll continue to focus on Open workouts and testers as we approach the upcoming CrossFit Games season.

Start the week with a fun front squat and double-dumbbell farmers carry couplet on Monday.

On Wednesday, power through a heavy 1-rep thruster EMOM, followed by a max-rep set.

Embrace this month’s theme on Saturday as you and a partner tackle Event 10 from the 2021 CrossFit Games.

CrossFit Workouts for Week of 12/02-12/08

Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.

This month aims to give athletes insights into their fitness levels in specific movements and time domains.

Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.

Work through shoulder press, thruster, power snatch, and front-rack lunge heavy days.

Aim to hit a heavy 1-rep-max lift immediately after higher reps at moderate loads.

Round out a great year and gear up for 2025!

CrossFit Workouts for Week of 11/25-12/1/2024

Welcome to the last week of November, where we’ll round out our focus on Olympic weightlifting and transition into prioritizing Open workouts and testers in December.

Start this week with a rowing and ring dip couplet, where complementary movement patterns and decreasing distances allow athletes to maintain intensity on the rower.

On Tuesday, balance mechanics and push PRs as you build to a 1-rep-max snatch and clean and jerk.

Post Thanksgiving fun yet grueling kettlebell partner workout on Saturday.

Wrap the week with a Hero workout in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.

SCHEDULE YOUR FREE INTRO

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FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

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