Wednesday

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)

3 ROUNDS

:30 Row*

10 Jumping Groiners

10 Supermans

7 Goblet Kang Squat**

*Increase pace each Round (EZ → Mod → Hard)

**Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats

Strength

Back Squat (6-6-6-6)

Tempo (2121) @ Heavy

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

9-15-21-27-21-15-9*

Cal Row

KB Goblet Squats (70/53)|(53/35)

*Alt. Calories: 7-12-15-21-15-12-7

(Score is Time)

KG KB: (32/24)|(24/16)

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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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