Announcements
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!
Memorial Day, Monday May 29th Schedule: Class times are 5:30am, 6:45am, & 8:00am MURPH workout.
Reserve your spot now in Wodify!
NEW CLASS: 4:30pm CrossFit!! Mon-Fri beginning Tuesday, May 30th.
CrossFit Fixx – CrossFit
Warm-Up
Dynamic warm-up | 10:00
1 set:
:30 row (easy pace)
10 alternating spiderman stretches
10 staggered stance good mornings/leg
1 set:
:30 row (moderate pace)
10 alternating lunges
10 alternating DB deadlifts
1 set:
:30 row (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls
1 set:
:30 row (fast pace)
10 DB goblet squats
10 alternating DB snatches
230524 (Time)
– RX –
For time:
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)
– INTERMEDIATE –
For time:
50 calorie row
50 overhead squats (55/75lb)
50 alternating DB snatch (25/35 lb)
– BEGINNER –
For time:
40 calorie row
40 overhead squats (45/45 lb)
40 alternating DB snatches (15/20 lb)
General Warm-up (No Measure)
1 set:
:30 row (easy pace)
10 alternating spiderman stretches
10 staggered stance good mornings/leg
1 set:
:30 row (moderate pace)
10 alternating lunges
10 alternating DB deadlifts
1 set:
:30 row (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls
1 set:
:30 row (fast pace)
10 DB goblet squats
10 alternating DB snatches
Skill Work (Checkmark)
Post-workout:
Accumulate:
3:00 weighted plank hold (35/45 lb)
Stretching (Checkmark)
2 sets:
:30 lacrosse ball shoulder mash/side
:30 band pull-a-parts
:30 scap pull-ups
