Announcements
T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!
Olympic Rower Kendall Chase will be special guest coach for this Saturday’s Rowing class at 8am!
Kendall is a 5x U23 World Champion, 2x DI NCAA Champion, and competed in the Tokyo 2020 Olympics. Reserve your class spot in Wodify!
Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
LINE DRILLS (MIN 0-3:00)
Bear Crawl
Quad Crawl
Heel / Toe Walk
Single Leg Quad Stretch
Carioca
etc.
Into…
3 ROUNDS*
200 Run
6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt. Step-Ups
6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down**
*Arrows denote movement change from round to round.
**Land softly in a quarter squat on top of the box, then step down; no need to stand tall on top of the box.
Workout – All
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
18 Alt. Step-Ups (24/20)
18 Box Jump Overs
800m Run
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. V-Ups
MOVT 2 – Plank Hold
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
