Announcements
Friday Night Lights!
We will be open at 4:30p for warm-ups. First heat will be at 5:00p. Workout heat times will be posted Thursday evening after the OPEN workout Announcement. Friday night WODs will not count toward class membership counts.
No classes this Saturday, Feb. 18th due to staff training. Barbell Club and Rowing will resume Saturday, Feb. 25th.
Friday Night OPEN Heat times are now up in Wodify! Reserve your spot now. Please arrive 30 minutes prior to your time to warm up. See you then!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Row
5 Up-Downs w/4 Alt. Shoulder Taps*
10 KB Goblet SLOW Alt. Marches**
10 Straight Leg Sit-Ups
Into…
2 ROUNDS
1:00 Row
10 Glute Bridge-Ups
10/10 KB Side Bends
10 Butterfly Sit-Ups
*1 Rep = Hands to the ground, jump/step back into Tall Plank Position, perform 4 Alt. Shoulder Taps.
**Slowly pull one knee up towards the chest then lower down to switch legs. Keep KB in the goblet position.
Workout – All
Metcon (No Measure)
3 SETS FOR QUALITY*
100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**
750/600m Row
25 Up-Downs
25 Russian KB Swings
25 Sit-Ups
*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!
**50m w/ Right Arm, 50m w/ Left Arm.
-Rest 1:00 b/t Sets-
(No Measure)
Cool Down
FOR RECOVERY (No Measure)
2:00 Foam Roll Lats
1:00/1:00 Hurdler Stretch
1:00 Olympic Wall Squat
(No Measure)
