Announcements
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!
Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.
Reserve your spot now in Wodify!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
CrossFit Fixx – CrossFit
Warm-Up
Shoulder and midline warm-up | 8:00
2 sets:
10 alternating scorpion stretches
:30 plank hold (forearms or arms)
10 supermans
2 sets:
10 down-dogs to push-up
:30 hollow hold on the pull-up bar.
10 alternating single-leg V-ups
230523 (7 Rounds for weight)
– RX –
For load:
3-2-2-1-1-1-1:
Weighted pull-ups
– INTERMEDIATE –
7 sets for reps:
Max-reps strict pull-ups
– Athletes who can perform 5+ pull-ups should perform this workout RX’d.
– BEGINNER –
7 sets for reps:
1-5 banded strict pull-ups
– Athletes who can perform at least 1 strict pull-up should perform the intermediate option.
Skill Work (Checkmark)
Post-workout:
EMOM 6:
Minute 1 | :30 strict toes-to-bars
Minute 2 | :30 push-ups
Weighted Pull-ups
General Warm-up (No Measure)
2 sets:
10 alternating scorpion stretches
:30 plank hold (forearms or arms)
10 supermans
2 sets:
10 down-dogs to push-up
:30 hollow hold on the pull-up bar.
10 alternating single-leg V-ups
Stretching (Checkmark)
Post-workout:
EMOM 6:
Minute 1 | :30 strict toes-to-bars
Minute 2 | :30 push-ups
