Announcements
Coach Ben is moving to Texas! 🙁
Farewell party for Ben is on Tuesday, 4/25 at 6:30p after evening CrossFit class at Bear Canyon Pizza.
Come say goodbye and wish him well!
Class Schedule Updates! Beginning week of May 1st..
12p CrossFit every Mon-Fri
New Saturday line-up
7a Barbell Club
8a Partner Workout
9a Rowing
Please plan accordingly.
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!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
:30 Cal Row @ Easy Pace
6 Cat Cows
6 Bird Dogs
6 Push-Up to Pike
Into…
1 ROUND
:30 Row @ Mod Pace
6/6 Barbell RDL
12 Alt. V-Ups
12 Glute Bridge Ups
into…
1 ROUND
:30 Row @ Hard Pace
6 Barbell Deadlifts
6 Kip Swings
6 Strict Knee Raises
Strength – All
Deadlift (3×2 @ 11X1*)
*Tempo Deadlift (11X1)
*Keep weight Heavy+ across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 4 of 5 Tempo
Workout – Performance
Metcon (Calories)
EMOM x 14 MINUTES
MIN 1 – 8 Toes to Bar + 8 Deadlifts (155/105)
MIN 2 – :50 Max Cal Row
(Score is Total Cals)
KG BB: (70/47.5)
Workout – Fitness
Metcon (Calories)
EMOM x 14 MINUTES
MIN 1 – 6 Toes to Something* + 6 Deadlifts (115/75)
MIN 2 – :50 Max Cal Row
*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score is Total Cals)
KG BB: (52.5/35)
Optional Cool Down
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – 5/5 Sciatic Nerve Floss
MIN 2 – :25/:25 Side Plank Rotations
MIN 3 – :50 Child’s Pose
(No Measure)