Announcements
5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!
T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!
Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023
CrossFit Fixx – CrossFit
Warm-Up
WARM-UP
2 ROUNDS
5 Cat/Cows
10 Tib Raises
:30 Squat Hold
10 Alt. Bird Dogs
Into…
3 ROUNDS
200m Run → 150m Run → 100m Run
4 Inch Worms w/Push-Up
4 Empty Barbell Cuban Presses
4 Empty Barbell Up + Overs*
*Front Rack to Back Rack to Front Rack = 1 Rep
Extended Warm-Up – All
Metcon (Weight)
EVERY 3:00 x 3 SETS
Build to a Moderate Weight of…
1 Thruster
+
2 Front Squats
+
3 Back Squats
-Rest w/ Time Remaining-
(Score is Weight)
Workout – Performance
Metcon (AMRAP – Reps)
AMRAP x 7 MINUTES
8 Back Squats (165/115)
10 Hand Release Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats (135/95)
8 Hand Release Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters (95/65)
6 Hand Release Push-ups
100m Run
(Score is Total Reps)
KG BB1: (75/52.5)
KG BB2: (60/42.5)
KG BB3: (42.5/30)
Workout – Fitness
Metcon (AMRAP – Reps)
AMRAP x 7 MINUTES
8 Back Squats (135/95)
10 Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats (95/65)
8 Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters (75/55)
6 Push-ups
100m Run
(Score is Total Reps)
KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (60/42.5)
