Friday

Announcements

“MURPH” sign-ups are now open! Classes will be held at 5:30am & 7:00am, Monday, 5/30 – Memorial Day! All other classes cancelled for the holiday.
Family and friends are welcome to do the workout! (Must sign a waiver before class)

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

12 PVC Pass Thru

10 Hollow Rocks

8 Arm Haulers

100m Run

INTO..

AMRAP x 4 MINUTES

100m Run

10 PVC OH Lunge-Lunge-Squat

5 Burpees

Strength

Overhead Squat (5-5-5*)

Tempo Overhead Squats (22X1)

*Build up to a Moderate weight.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout

“COOL HAND LUKE” (Time)

7 ROUNDS FOR TIME

7 Overhead Squats (115/75)|(75/55)

7 Bar Facing Burpees

7 Toes to Bar

100m Run

(Score is Time)

KG BB: (52.5/35)|(35/25)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Barbell Rollouts

15 Sit-Ups

:45 Barbell Front Rack Hold

-Rest As Needed b/t Sets-

(No Measure)

POPULAR POSTS

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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