Rowing – Sat, Apr 15

Announcements

Calling all athletes,volunteers, and judges!

Our next competition, the”Summer Solstice” is taking place onSaturday, July 8th!!

Register by 6/3 andget a FREE T-shirt! See flyer for details.

CrossFit Fixx – Rowing

Warm Up

Pick Drill – 3 rounds (4:30)

legs only :30

legs plus hip swing :30

legs hip arms :30

Stretching – 2 rounds (6:00)

10 good mornings

10 cossack squats

10 plank to down dog

10 bootstrappers

10 groiners w twist

10 supine alt knee to chest

5:00 row – 25-27 spm

1 @ damper 10

2 @ damper 8

3 @ damper 6

4 @ damper 4

5 @ damper 2

Down the rabbit hole (Time)

Row 1000m

rest 1:00

1:00 static hold

rest 1:00

Row 800m

rest :45

:45 static hold

rest :45

Row 600m

rest :30

:30 static hold

rest :30

Row 400m

rest :15

:15 static hold

rest :15

Row 200m

26:00 time cap

static hold options:

wall sit, plank, hollow hold, handstand, active squat OR, max situps during holds

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx