Saturday

Announcements

On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.

CrossFit Fixx – Rowing

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Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 45s Alternating Groiners

MIN 2 – 45s Row

MIN 3 – 45s Arm Haulers OR Moose Antlers

MIN 4 – 45s Row

MIN 5 – 45s Inch Worm Push Ups

Workout

THE 2024 EXPERIENCE (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES* 24 Box Step-Ups (24/20) 24 Cal Row *Every 3:00 including 3,2,1 go…perform 24 Sit-Ups (Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Nasal Breathing Only Walk

3:00 Flow Between Downward Dog and Seal Pose

(No Measure)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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