Saturday

Announcements

NEW CLASS ALERT!
ENDURANCE class begins this Sunday, 2/6 at 7:00am!
YOGA class takes place this Thursday at 6:15pm!

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS (9:00 Max Total)

15 Straddle Sit Ups w/ Reach Through*

10 Plank to Pikes

5/5 SL KB RDL

2 SETS

15 Hollow Rocks or Tuck Rocks

5 Scap Push Ups + 5 Band Pull Aparts

10 Glute Bridges

*NOTE: Straddle Sit Up is a dynamic stretch, not meant to be rushed and not meant to be spent too long on each rep. If athletes feel a better stretch with straight legs, swap to straight leg Sit-Ups.

Extended Warm-up

Deadlift (3-Rep )

ON A 10:00 RUNNING CLOCK…

Build to 3-Rep Deadlift Heavier than Workout Weight

(Score is Weight)

Workout

Metcon (1 Rounds for time)

3 SETS*

ON A 6:00 RUNNING CLOCK…

40 Sit-Ups

40 Push-Ups

20 Deadlifts (225/155)|(155/105)

-No Additional Rest b/t Sets-

(Score is Slowest Set)

*Goal is to have at least :30 rest b/t sets

KG BB: (100/70)|(70/47.5)

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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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