Announcements
5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!
T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!
Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023
CrossFit Fixx – CrossFit
Warm-Up
WARM-UP
3 ROUNDS
:30 Bike EZ → MOD → Workout Pace
:20 Passive Bar Hang → :20 Active Bar Hang → 10 Scap Pull-ups
10-15 Sit-ups
10 False Grip Ring Rows
Skill – Performance
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*
*Options…
Low Ring Transitions
Jumping Muscle-Ups
Hips to Rings + Muscle-Up
(No Measure)
Skill – Fitness
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Pull-Ups*
*Options…
Banded Strict Pull-Ups
Pausing Pull-Ups
2-for-1 Pull-Ups
(No Measure)
Workout – Performance
Metcon (Time)
FOR TIME
50-40-30-20-10
Cal Bike
10-20-30-40-50
Sit-Ups
5-5-5-5-5
Ring Muscle-Ups
(Score is Time)
Workout – Fitness
Metcon (Time)
FOR TIME
50-40-30-20-10*
Cal Bike
10-20-30-40-50
Sit-Ups
12-12-12-12-12
Pull-Ups
*Alternate Cals Optional 40-30-20-10-5
(Score is Time)
