CrossFit – Thu, Feb 16

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

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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)

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Staying Fit on Summer Vacation: Tips for Working Out While Traveling

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