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
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)