December 2022 CrossFit Programming Focus

Last month we Squatted/ Benched/ Deadlifted once a week in true GPP format…this means there wasn’t a linear progression. We simply lifted and went by feel. We saw 1-2 SPRINT workouts each week that challenged everyone to keep laying on the steam, and we also saw some retests of some classic benchmarks. The final highlight of November was our weekly bodybuilding sessions to work on that winter bulk!

December is going to be about capping the year off with some super fun workouts, tests of a 1RM Back Squat/ Bench Press/ Deadlift and continuing on our November focuses. Remember folks, the CrossFit Open is right around the corner, and these are the months we need to stay strong and get stronger! Expect to continue seeing SPRINT workouts, some fun holiday-themed workouts, and more bodybuilding leading us through the final month of the year! 

Weekly December Commitments

  • (1-2) Sprint Workouts 
  • (1) Back Squat Day 
  • (1) Deadlift Day 
  • (1) Bench Press Day 
  • (1) Functional Bodybuilding Finisher 

December Benchmarks

  • Cali Bear
  • 1RM Back Squat 
  • 1RM Deadlift
  • 1RM Bench Press
  • Christmas Themed Workout
  • New Year’s Eve Themed Workout


Rowing – Sat, Dec 9

Announcements Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family

CrossFit – Sat, Dec 9

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 8 Clean Deadlifts 10 Elbow Punches :20 Dead Hang

CrossFit – Fri, Dec 8

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges


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