Crossfit Dixie

There will be no class on Monday at 9 AM so if you read this please try to pass the word along to your fellow 9 AMers! All other classes will remain as scheduled. Warmup *Strength Dead Lifts 3-3-2-1 W.O.D. “Christine” 3 Rounds For Time: 500 meter Row 12 Dead …Read More

Warmup Strength Push Press 4-3-2-1-1 W.O.D. 3 Rounds for time: 10 Supine Pullups-Feet on box 15 Push Press 95/65# 20 Kettlebell Swings 55/35# 800 meter Run Quote of the Day If you do not hope, you will not find what is beyond your hopes. St. Clement of Alexandra

Warmup Skill Work L-Holds and L-Pullups W.O.D. For time: 100 Hang Power Cleans 115/75 Every minute on the minute do 5 Burpees. I got this little write-up from CrossFit South Bay in CA. This hits right at home for me and I’m sure it will with all of you as …Read More

Warmup Skill Work GHD Situps and Back Extensions W.O.D. 5 Rounds for time of: 20 GHD Situps 15 Back Extensions Then in 6 Minutes: Row 500 meters AMRAP Double Unders Because there are only 5 GHD’s, depending on how many people are in each class we will split into groups …Read More

Today was an amazing day. I saw person after person set PR’s in all three of the lifts. We even had Andi Turner break the box record for the CrossFit Total with 590lbs. She wanted to stop at 255lbs on her Dead Lift but we pushed her and she lifted …Read More

Warmup W.O.D. “CrossFit Total” Shoulder Press Back Squat Dead Lift Find your 1 Rep Max for all three lifts, combine those numbers to get your “CrossFit Total”. Standards for three lifts: Shoulder Press-cannot use hips and legs at all, bar must come to an extended, locked out position overhead. Back …Read More