CrossFit – Wed, Nov 22

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

Holiday SURVIVAL Challenge begins November 27th!

A 5-week nutrition program to help you navigate the holiday season.

Registration is open in the Wodify app. Ask a coach to find out how to participate for free!

Use this link in the Wodify app: https://crossfitfixxonline.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=gFhNbDO5007B3ddd1SNyzJ7WM

We will be closed on Thansgiving Day, 11/23.

On Friday, 11/24 we will have classes at 6am & 8:30am. All other classes cancelled for the day.

Regular schedule resumes Saturday, 11/25.

Happy Thanksgiving!!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

50 Jumping Jacks

10-12 Slow Supinated Band Pull-Aparts

8 Alt. Samson Lunges

8 Alt. Groiners (Hold for :10-:15 per side)

Into…

2-3 ROUNDS (Time Permitting)

10 DB Goblet Squats

6/6 Single Arm DB Strict Press*

6/6 Single Arm Ring Rows*

6-8 Scap Pull-Ups*

*RND 2+3 complete 6/6 Single Arm Push Press + 6 Ring Rows + 6-8 Kip Swings.

Extended Warm-up

EMOM x 8 MINUTES (No Measure)

MIN 1 – 5 DB Thrusters*

MIN 2 – :30 Gymnastics Practice**

*Start with Light DB and build slightly past workout weight.

**Gymnastics Options:

(Vertical) Ring Rows

2-for-1 Pull-Ups

Kipping Pull-Ups

(No Measure)

Workout

“SHAKE YA TAILFEATHER” (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

DB Thrusters (50/35)(35/20)

Pull-Ups*

*Option for Ring Rows or Chest to Bars.

(Score is Time)

Optional Finisher

2-3 SETS (No Measure)

10-12 Tuck-Up + V-Up*

1:30 Plank Hold

-Rest As Needed b/t Sets-

*1 Rep= 1 Tuck-Up + 1 V-Up.

(No Measure)

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