Announcements
5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!
T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!
Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023
CrossFit Fixx – CrossFit
Warm-Up
WARM-UP
1 ROUND
30 Single Unders
10 PVC Pass Throughs
30 Mountain Climbers
10 Arm Haulers
Into…
1 ROUND
10 Single + Single + High Jump
7 Up-Downs
5 PVC Snatch Deadlift
5 PVC Snatch Push Jerk
Into..
1 ROUND
10 Single + Single + Double
5 Up-Downs Over Bar
3 BB Snatch Deadlift
3 BB Snatch Push Jerk
:20 Double Under Practice
Strength – All
Hang Power Snatch (10-8-6-10-8-6*)
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.
Week 2 of 7 (Oly Cycle)
(Score is Weight)
Workout – All
Metcon (AMRAP – Rounds and Reps)
EMOM x 15 MINUTES
MIN 1&2 – AMRAP of…3 Hang Power Snatches (Athlete Choice, Mod/Mod-Heavy) + 7 Up-Downs Over Bar + 21 Double Unders*
MIN 3 – Rest
*Pick up where you left off. Reps on HPS should be performed unbroken.
(Score is Total Rounds + Reps)
