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
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)
