Sunday

Announcements

“MURPH” sign-ups are now open! Classes will be held at 5:30am & 7:00am, Monday, 5/30 – Memorial Day! All other classes cancelled for the holiday.
Family and friends are welcome to do the workout! (Must sign a waiver before class)

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 ROUNDS

30 Single Unders

20 Mountain Climbers

10 Plate Ground to OH

10 Alt. Tuck-Ups

Then…

Play a Game to finish off the Warm-Up!

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

40/30 Cal Bike

30 Sit-Ups

10/10 Single Leg Glute Bridge-Up*

10 Alt. Plate Around the World (Athlete Choice, Moderate-Light)

50m Overhead Plate Walk

*Option to use DB.

**Pre-Murph Prep Day

-Rest 1:00 b/t Sets-

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Banded Shoulder Distraction (R)

1:00 Banded Shoulder Distraction (L)

2:00 Olympic Squat Stretch

(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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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!

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