CrossFit – Wed, Apr 19

Announcements

Coach Ben is moving to Texas! 🙁

Farewell party for Ben is on Tuesday, 4/25 at 6:30p after evening CrossFit class at Bear Canyon Pizza.

Come say goodbye and wish him well!

Class Schedule Updates! Beginning week of May 1st..

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 – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

5/5 DB Around the Worlds

10 Alt. Pike Shoulder Taps

20 Alt. DB Foot Taps

Into…

2 ROUNDS

:30 Bike

5/5 Single Arm Arnold Press

5 Pike Push-Ups

30 Single Unders → 30 Double Unders (2nd Round)

Strength – Performance

Metcon (No Measure)

EVERY 3:00 x 4 SETS

3-5 Tempo Handstand Push-Ups (30X1)

:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod)

EZ Cardio w/ Time Remaining…

-No Additional Rest b/t Sets-

(No Measure)

Week 4 of 9 Strict Gymnastics

Strength – Fitness

Metcon (No Measure)

EVERY 3:00 x 4 SETS

3-5 Tempo Pike Push-Ups (30X1)

:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod-Light)

EZ Cardio w/ Time Remaining…

-No Additional Rest b/t Sets-

(No Measure)

Week 4 of 9 Strict Gymnastics

Workout – Performance

Metcon (Time)

FOR TIME

75/60 Cal Bike

-Into-

10 ROUNDS

6 Handstand Push-Ups

30 Double Unders

-Into-

75/60 Cal Bike

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

60/45 Cal Bike

-Into-

10 ROUNDS

6 DB Push Press (Athlete Choice, Moderate)

45 Single Unders*

-Into-

60/45 Cal Bike

*Option for :30 Double Under Practice

(Score is Time)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Walking Rest or EZ Bike

10 Arm Haulers

5 Calf Raises on Elevated Surface w/:03 Pause in Bottom

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

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