Thursday

Announcements

Socks for the Homeless Donation Drive now thru Dec. 31st.
Donation box is on front desk. Thank you!

CrossFit Fixx – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

10 Scap Pull-Ups

8/8 SA DB Turkish Sit-Up

6/6 SA DB Front Rack Lunge*

*Perform a SA Overhead Lunge in the 2nd Round

Extended Warm-up

Metcon (Weight)

2-3 SETS FOR QUALITY

3/3 Turkish Get-Ups

8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*

*Staggered stance and lean non-rowing arm on own thigh.

(Score is Weight)

Workout

Metcon (No Measure)

FOR QUALITY

5-10-15-10-5

Strict Pull-Ups*

10-20-30-20-10

Strict Sit-Ups**

20-40-60-40-20

Cal Row***

*Chest to Bar or Tempo (2111) Optional

**Weighted Optional

***15-30-48-30-15 Alt. Calories

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Nasal Breathing Only Walk or Row (EZ Pace)

(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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