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)

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