CrossFit – Tue, Dec 20

Announcements

Holiday Class Hours:

Saturday, 12/24 & 12/31 -CrossFit @8:00am

Monday, 12/26 – 8:30am & 5:00pm Only

Tuesday-Friday, 12/27-12/30 -CrossFit classes at 6:00am, 8:30am, & 5:00pm Only

Regular schedule resumes Monday, January 2nd. Happy Holidays!!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Arm Haulers

10 Alt. Step-Ups

10 Scap Pull-Ups

Into…

3 ROUNDS

100m Run

8 Step-Overs → 8 Box Jump Overs*

8/8 Single Arm Ring Rows

In rounds 2 and 3, complete 8 Box Jump Overs.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Bar/ Ring Muscle-Ups*

See below for options/ focuses…

Option 1 (Advanced):

2 Ring Kip Swings

+

2 Muscle-Ups

OR…

Option 2 (Intermediate):

2 Bar Kip Swings

+

1 Bar Muscle-Up

OR…

Option 3 (Beginner):

3 Low Ring Transitions

+

5 Kip Swings

+

2-3 Kipping Pull-Ups

(No Measure)

Workout

Metcon (Time)

6 SETS

Muscle-Ups (Athlete Choice)*

15 Box Jump Overs (24/20)

100m Run

-Rest 1:00 b/t Sets-

*Athletes Can Choose…

5 Bar Muscle-Ups

or

3 Ring Muscle-Ups

(Score is Total Time)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Pull-Up

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

SCHEDULE YOUR FREE INTRO

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FILL OUT THE FORM TO GET STARTED

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