CrossFit – Thu, Jan 5


New Year’s LIFT OFF is this Saturday (Jan. 7th) at 8:30am! Sign up at the front desk.

Regular Sat. schedule resumes next week.

Valentine’s Day Massacre volunteers & athletes sign up by Jan.7th to get a FREE T-shirt! app.conquestevents.com

KIDS Classes begin next week – Teens (12-15) M/W – 4-5pm & Kids (7-11) Tu/Th – 4-4:45pm! See Coach Ben to sign up!!

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

View Public Whiteboard


Warm-Up (No Measure)

PART 1 (MIN 0-3:00)

25ft Line Drills…

Toe Walk

Heel Walk

Straight Leg Kicks

Bear Crawl

Quad Crawl


PART 2 (MIN 3:00-8:00)


100m Run

10 Alt. Forward BW Lunges w/ hands behind head*

8 Kip Swings

6 Empty Barbell “Up + Overs”**

*2nd Round: 10 Alt. Reverse BW Lunges. The hands behind the head focuses on an upright torso position before using a barbell.

**Bar starts in the front rack position. Dip + punch overhead, then gently lower & absorb the barbell on the back rack. Behind the neck push press to bring back to the front rack.

Workout – Performance & Fitness

Metcon (Time)


800m Run

50 Back Rack Lunges (95/65)

30 Toes to Bar

600m Run

40 Back Rack Lunges

25 Toes to Bar

400m Run

30 Back Rack Lunges

20 Toes to Bar

(Score is Time)

KG BB: (42.5/30)


Performance & Fitness (No Measure)


12 DB Zottman Curls

10/10 SA DB Upright Row

1:00 Hollow Hold*

*Option to Hold DB.

-Rest as Needed b/t Sets-

(No Measure)


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