Thursday

Announcements

Calling all 2nd thru 5th grade kids!
CrossFit Kids begins Tuesday, 9/13 at 4pm with Coach Ben!!
Please share w/other parents and ask a coach if you have ?’s.

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

:45 Cardio Choice

8 Up-Downs

8 Box Step-Overs

10 Single DB Curls

10 Single DB Overhead Tricep Extension

Workout

Metcon (No Measure)

EMOM x 28 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :20/:20 Single Arm Ring Rows

MIN 3 – :45 Up-Down Box Crawl Overs (30/24)

MIN 4 – :45 DB Slides (Athlete Choice, Moderate)

(No Measure)

POPULAR POSTS

Rowing – Sat, Dec 9

Announcements Fa la la la Fixx Holiday Party! Friday, December 15th 5pm to 9pm. Bring: 1. a food or beverage to share 2. your family

CrossFit – Sat, Dec 9

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Cat Cow 8 Clean Deadlifts 10 Elbow Punches :20 Dead Hang

CrossFit – Fri, Dec 8

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges

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