CrossFit – Thu, May 18

Announcements

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

The new shirt order has shipped!! We will notify you as soon as they arrive. Thank you for your preorder!

Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.

Reserve your spot now in Wodify!

NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Dynamic warm-up | 8:00

– Set a 7:00 clock.

– Scale push-ups to the knees as needed.

Movement // What to look for

:20 jumping jacks // Arms straight.

10 unweighted good mornings // Arch in the low back.

5 tempo push-ups // Chest touching the floor.

6 Samson stretch lunges // Driving the hips/knees forward.

5 counterbalance squats // Hips back and knees out.

230518 (Time)

– RX –

6 rounds for time:

12 DB deadlifts (35/50 lb)

9 DB front rack lunges

200-m run

– Use two DBs.

– INTERMEDIATE –

6 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB front rack lunges

200-m run

– Use two DBs.

– BEGINNER –

6 rounds for time:

12 DB deadlifts (20/15 lb)

9 DB front rack lunges

200-m run

– Use two DBs.

Skill Work – Post-workout (Checkmark)

Post-workout:

3 sets:

100-ft. single-DB overhead walk/arm (35/50 lb)

– Use DBs from workout.

Stretching (Checkmark)

2-3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)

POPULAR POSTS

CrossFit – Mon, Dec 4

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 x 25’ Side Shuffles 6 Inch Worms 8 Tuck-Ups 10 Hand

CrossFit – Mon, Dec 4

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 x 25’ Side Shuffles 6 Inch Worms 8 Tuck-Ups 10 Hand

CrossFit – Mon, Dec 4

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 x 25’ Side Shuffles 6 Inch Worms 8 Tuck-Ups 10 Hand

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx