Tuesday

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 (Get as far as you can…)

100m Run

10/10 Leg Swings

10 Ankle Roll Outs

50’ High Knees

50’ Butt Kicker

Into…

2 ROUNDS

200m Run

12 Up-Downs

8/8 DB Sumo Deadlift

8/8 DB Hang Upright Row

8/8 Strict Press

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. DB Hang Split Snatch (50/35)|(35/20)

15 Burpees Over DB

400m Run

(Score is Time)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (Time)

FOR TIME

100m Single DB Front Rack Lunge*

*DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.

(Score is Time)

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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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