Wednesday

Announcements

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

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike

10 Groiners + Twist

10 PVC Pass Through

10 PVC Back Squat*

*Perform 8 PVC OHS in the 2nd Round

Strength

Overhead Squat (Moderate 5-Rep )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Overhead Squat

*Bar Comes from the Ground or Rack.

(Score is Weight)

-No Additional Rest b/t Parts-

Thruster (Moderate 5-Rep )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Thruster

*Bar Comes from the Ground.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15/12 Cal Bike

10 Overhead Squats (95/65)|(65/45)

12 Thrusters

-Time Cap 10:00-

(Score is Time)

KG BB: (42.5/30)|(30/20)

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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