Rowing – Sat, Jan 14

Announcements

5:30pm M-F class starts Monday, Jan. 16th!! (5p & 6p combined) Mark your calendars!

T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!

Nutrition Kickstart begins Jan. 16th! 6-week program to get your nutrition dialed in for 2023

CrossFit Fixx – Rowing

Warm-up

3:00 Foam roll back and legs

Then…

3 Rounds

1:00 Row (easy/mod/fast)

4/side groiners w/twist

With a 15# plate, complete 10-15 calf raises off the edge

5 Slow bootstrappers

Finish with 8 sets of:

5 hard leg push/10 easy

Damper 4-7

Row’d Royalty 23.1 “Shut up and Row” (Time)

6 Intervals of 250m & 45s rest

Then…

1 interval of 1500m

Score: Fastest 250m time & total time (incl. rest)

POPULAR POSTS

CrossFit – Fri, Sep 29

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Wrist Rocks (Fingers Pointed Forward) 10 Wrist Rocks (Fingers Pointed Backward)

CrossFit – Thu, Sep 28

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EVERY 3:00 x 3 SETS :30 Bike (Increasing Pace each round) 12 Alt. KB

CrossFit – Wed, Sep 27

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups

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