CrossFit – Wed, Jan 18

Announcements

T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!

Olympic Rower Kendall Chase will be special guest coach for this Saturday’s Rowing class at 8am!

Kendall is a 5x U23 World Champion, 2x DI NCAA Champion, and competed in the Tokyo 2020 Olympics. Reserve your class spot in Wodify!

Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

4 SETS

ON A 2:00 RUNNING CLOCK…

8/6 Cal Bike

8 DB Good Mornings

8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU*

*Arrows denote movement change from set to set.

Strength – All

Deadlift (6-6-6-6*)

*Start Moderate and build to Moderate-Heavy.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 Handstand Push-Ups

5 Deadlifts (315/205)

Max Cal Bike w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

KG BB: (143/93)

Workout – Fitness

Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 DB Push Press (Athlete Choice, Moderate)

5 Deadlifts (225/155)

Max Cal Bike w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

KG BB: (100/70)

POPULAR POSTS

CrossFit Workouts for Week of 2/10-2/16/2025

This month, we’ll continue to prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27.

Start this week with a heavy front squat day!

Follow that with three quick AMRAPS, followed by a max-rep lunging effort on Tuesday.

Partner up for a 300-calorie row on Wednesday.

Round out the week with a retest of a light monostructural + weightlifting couplet we last saw in 2023.

CrossFit Workouts for Week of 2/03-2/09/2025

Welcome to February! This month, we prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27.

Athletes will complete benchmarks, including a 3-rep-max front squat, 2K row, and Grace.

Expect some new PRs during this month’s heavy bench press, hang squat clean, and deadlift days.

Enjoy a full week of chippers in the middle of the month to mix things up before kicking off the Open!

CrossFit Workouts for Week of 1.27-2.02.2025

Throughout January, we’ll continue to prepare athletes for the 2025 CrossFit Open.

Kick off the week with a retest of a couplet from one year ago.

Follow that on Tuesday with a 3-minute AMRAP of snatches for a fun new take on Isabel.

Get strong with heavy back squats on Thursday.

Round out the week with a descending-rep chipper.

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