Halloween Bar Slam is Saturday, Oct.28.
The event kicks off at 8:30am with warm-ups beginning at 7am. The lifts will be the Snatch and Clean and Jerk, and will be in an Olympic meet format.
Come dressed in your Halloween costume, bring a snack for the potluck. Classes will be cancelled for the day and will resume the following week.
CrossFit Fixx – CrossFit
3 ROUNDS (No Measure)
1:00 Cardio Choice
10 Slam Ball Deadlifts*
5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig)
:30 Static Hold of Choice (Plank / Hollow / Wall Sit)
*2nd Round: 10 Slam Ball Strict Press
3rd Round: 10 Slam Ball Ground to Overhead
**Use the Ropes w/hand over hand for pulling. Option to do Ring Rows if needed.
EMOM x 16 MINUTES (:45 ON/ :15 OFF) (No Measure)
MIN 1 – Cardio Choice
MIN 2 – Slam Balls (Athlete Choice)
MIN 3 – Rope Climbs*
MIN 4 – Static Hold**
*Option for Strict Knees to Elbow or Tuck-Ups/ V-Ups.
**Static Hold Options:
Wall HS Hold
Post Workout Strength
Bench Press (12-10-8*)
*Start Light and build to Moderate. This is a deload week.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle