Friday

Announcements

CrossFit KIDS Intro Class for ages 7-11 begin 8/27!
Saturdays from 9:30-10:15 on 8/27, 9/3, & 9/10.

9-Week Kids program every TU/TH at 4:00 begins 9/13!
Sign-ups are open now.

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

10 Up-Downs

8 Scap Push-Ups

8 Alt. Groiners

8 Air Squats

Into…

2 ROUNDS

100m Run

5 Burpees*

12 Alt. Elbow Punches

6 Strict Press w/ :01 Pause OH

6 Barbell Front Squats

*Rnd 2 complete Burpees Over the Bar.

Strength

Thruster (Build to a 1-Rep Heavy)

ON A 10:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Thruster*

*Thruster-Jerk is not an option.

(Score is Weight)

Workout

“HAYMAKER” (Time)

4 SETS

ON A 3:30 RUNNING CLOCK…

200m Run

10 Burpees Over the Bar

4 Thrusters (155/105)/(115/75)*

-Rest Remaining Time-

*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.

(Score is Total Time)

KG BB: (70/47.5)|(52.5/35)
NOTE: New Benchmark

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