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
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)
