Barbell Club – Sat, Dec 23

Announcements

NEW Lightweight Full-Zipper Hoodie Pre-Order is now live. See order form on front desk. Pre-order ends 12/24!!

Join us Saturday, December 23rd for a fun “12 Days of Christmas” Workout at 9am. (8am Rowing class and 10am Barbell class will also be happening that day).

The gym is closed, as usual, on Sunday 12/24 and on Christmas Day, Monday 12/25.

No Barbell Club at 5:30pm on Tuesday 12/26 and Thursday 12/28. It will return on Saturday, 12/30.

On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.

CrossFit Fixx – Barbell Club

Warm-up

Warm-up:

Toe touches x20

Hollow Holds :30

Inch-worms x10

X2

Extended Warm-up

Barbell warm-ups

Clean grip mid-shin iso til absolute failure x2

Rest as needed between

Strength

Clean and jerk 6×3 @60%

Focus: speed + smooth

Clean and Jerk (6×3 @60%

Focus: speed + smoothness)

Finisher

Strict Press: behind the neck

5×5 RPE 7

Behind the Neck Strict Press

Athletes will perform a shoulder press/strict press with the Barbell starting in the back rack position.
Strict Press: behind the neck

5×5 RPE 7