Crossfit Dixie

Warmup Skill-Russian KB Swings W.O.D. “Helen” 3 Rounds: 400 meter Run 21 KB Swings 55/35# 12 Pullups We did this in July, so we should see some really big PR’s tomorrow. Get a good Zone snack tonight and some good sleep and we will see you all Friday. Next Friday …Read More

Kyle Carter started at CrossFit Dixie approximately 5 weeks ago and after the first week, came to us and asked about the Zone Diet. Here are his before and after pictures. Warmup W.O.D. For time: Row 1000 meters 50 GHD Situps (or 100 Abmat Situps for sub) 30 Ring Dips …Read More

Warmup W.O.D. 5 Rounds For time: 15 Box Jumps 24/20″ 15 Dead Lifts 135/95# On every minute, do 3 Burpees until finished with the five rounds. “Age is whatever you think it is. You are as old as you think you are.” Muhammad Ali

Warmup W.O.D. “Chelsea” 5 Pullups 10 Pushups 15 Squats Every minute on the minute for 30 minutes. Your goal is to do every round (5,10,15) within the minute and complete 30 total rounds. If you do not complete a round within the minute you sit out for 1 round. You …Read More

Me with Jeff and Mikki Martin, founders of CrossFit Kids. Incredible the things they have done in 7 years with the program. This is very exciting to be starting this program. W.O.D. 3 Rounds for time: 25 wall ball shots 20/15# 25 Hang Power Snatches 75/45#

Only one class at 8 AM tomorrow. Come and take on Fight Gone Bad Saturday morning. Watch this short video that explains this WOD I love what he says at the end about increasing horsepower to make you lose ability to recruit muscles properly. Listen again to his race-car analogy. …Read More