Announcements
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!
New T-Shirt / Tank Pre-order is live now thru Wednesday May 3rd!See preorder form on front desk!
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 3 MINUTES
6 Scap Pull-Ups
6 Glute Bridge Ups + Pause
6 Bird Dogs
6 Cat Cows
into…
AMRAP x 4 MINUTES
:30 Mod Row Pace
6 Jumping Air Squats
6 Up-Downs
6 Tuck-Ups
Strength – All
Back Squat (3×5 @ 1111*)
*Keep weight Light across all sets. This is a Deload Week.
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 5 of 5 Tempo
Workout – Performance
Metcon (Time)
3 ROUNDS FOR TIME
45/35 Cal Row
25 Toes to Bar
15 Back Squats (135/95)
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
Metcon (Time)
3 ROUNDS FOR TIME
35/25 Cal Row
20 Knees to Chest
15 Back Squats (95/65)
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)