CrossFit – Tue, May 2

Announcements

Class Schedule changes begin this Week!!

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 – NCFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

6 Bootstrappers

6 Alt. 90/90 Hip Rotations

6 Inchworms + Push-Up

Into…

3-4 ROUNDS

:45 Bike @ Mod Hard Pace

6 KB Goblet Lunges

6 KB Russian Swings

6 Alt. KB Cossack Squats

12 KB Horn Taps

Strength – All

Back Squat (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep )

(Score is Weight)

Week 1 of 6 Wendler

Workout – Performance

Metcon (Calories)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats (53/35)

(Score is Cals)

KG KB: (24/16)

Workout – Fitness

Metcon (Calories)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 0:00 complete 5 Russian KB Swings + 5 KB Goblet Squats (35/26)

(Score is Cals)

KG KB: (16/12)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)

POPULAR POSTS

CrossFit – Fri, Sep 29

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wrist Rocks (Fingers Pointed Forward) 10 Wrist Rocks (Fingers Pointed Backward)

CrossFit – Thu, Sep 28

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EVERY 3:00 x 3 SETS :30 Bike (Increasing Pace each round) 12 Alt. KB

CrossFit – Wed, Sep 27

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx