Announcements

Farewell, Coach Heiselle! Join us Saturday, 11/20 @ 9:00am (during bootcamp) for “Heiselle WOD”. Potluck Brunch to follow @10:30am
Potluck sign-up is on front desk!

CrossFit Fixx – CrossFit

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Warm-up

Barbell Club Standard warm-up (No Measure)

Barbell Club Standard warm-up

3-5 minutes Bike or Row

Pre-workout Foam Rolling 2-3 minutes

Standard Dynamic

wrist circles

elbow circles

arm circles

seal swings

over & back

free style bounce

arm rotations

torso rotations

bow & bend

hip circles

knee circles

ankle circles

leg swings

equating ankle stretch

Russian baby makers

iron cross

scorpion

walking lunge w/twist

samson stretch

spiderman walk

This warm up should take 10-15 minutes total time

Strength

This is week 3 of 5

Athletes will rotate between movements.

Deadlift (6 x 4)

6 sets of 4 reps 80% of 2 rep from week 1

Bench Press (6 x 4)

6 sets of 4 reps 80% of 2 rep from week 1

Upright Row (6 x 4)

Barbell Upright Row
6 sets of 4 reps 80% of 2 rep from week 1

8 minute abs