CrossFit – Thu, Apr 27

Announcements

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

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Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Bike (Light→Light-Mod→Mod)

MIN 2 – :40 Banded Good Morning

MIN 3 – :40 Deadbug

Into…

1 ROUND*

1:00 Mod-Hard Bike Pace

*This is a test round to have a target goal to aim for in the workout. Perform without looking at the screen, find a Mod-Hard pace where breathing is labored but not a sprint.

Strength – All

Deadlift (3×5 @ 1111*)

*Keep weight Light across all sets. This is a Deload Week.

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 5 of 5 Tempo

Workout – Performance

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 & 2 – Max Cal Bike

MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Heavy)

(Score is Total Cals)

Workout – Fitness

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 & 2 – Max Cal Bike

MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Mod-Heavy+)

(Score is Total Cals)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :50 Nasal Breathing EZ Bike

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow

(No Measure)

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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