Announcements
Friday Night Lights!
We will be open at 4:30p for warm-ups. First heat will be at 5:00p. Workout heat times will be posted Thursday evening after the OPEN workout Announcement. Friday night WODs will not count toward class membership counts.
No classes this Saturday, Feb. 18th due to staff training. Barbell Club and Rowing will resume Saturday, Feb. 25th.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 8 MINUTES* (:40 ON / :20 OFF)
MIN 1 – Inch Worm + Push-Up → Push-Up to Pike
MIN 2 – :20s Med Ball Squats + :20s Med Ball Push Press → Med Ball Thrusters
MIN 3 – Ring Rows → :20s Dead Hang + :20s Scap Pull-Ups
MIN 4 – Plank Hold → Wall Sit
*After completing the first four movements, transition to the next movements in the second half of the EMOM
Strength – All
Back Squat (5-5-5*)
*Start Light and build to Light-Moderate. Final week of Oly, deloading off of the Back Squat pre-Open.
(Score is Weight)
Week 7 of 7 (Oly Cycle)
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
EMOM x 18 MINUTES
MIN 1+2 – AMRAP of…5 Pull-Ups + 7 Push-ups + 12 Wall Balls (20/14)*
MIN 3 – Static Hold**
*Pick-up where you left off.
**Static Holds…
Plank (R1 & R4)
Deadhang (R2 & R5)
Wall Sit (R3 & R6)
(Score is Total Rounds + Reps)
KG WB: (9/6)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
EMOM x 18 MINUTES
MIN 1+2 – AMRAP of…3 Ring Rows + 6 Push-ups + 9 Wall Balls (14/10)*
MIN 3 – Rest or Static Holds
*Pick-up where you left off.
**Option Static Holds…
Plank (R1 & R4)
Deadhang (R2 & R5)
Wall Sit (R3 & R6)
(Score is Total Rounds + Reps)
KG WB: (6/5)