CrossFit 646

Merry Christmas & Happy Holidays to all of you and your families!!!

May the 2026 year be full of FUN, GAINS, HARD WORKOUTS, FRIENDS, FAMILY and GOOD FOOD!

From the CrossFit 646 Team! 🎄🎄🎄☃️☃️☃️

WEDNESDAY 12/24 CLASS @ 9am and 10:30am only!

12-DAY of CHRISTMAS WOD, FOR TIME AND FUN!💗💪🎄

1 Rope Climb

2 Man-Maker 50/35 (Renegade Row + Cluster)

3 Devils Press 50/35

4 (1-t2b, 1-pull up, 1-chest to bar, 1-Bar Muscle up Combo = 4reps)

5 Handstand Push Up

6 Dips Rings

7 Burpees

8 DB Deadlifts 50/35

9 DB Front Squats 50/35

10 DB Push Press 50/35

11 KB Swing 24/26k

1200 Meter Run

**Performed like the song (1 then 21 then 321 then 4321 then 54321 then ETC.)

EXTRA WORK:

Coffee with family and friends! 💗🎄☕

Thursday CLOSED FOR CHRISTMAS

FRIDAY 26th CLASS @ 9am and 12pm (Open Gym 10an-12pm)

Sat. December 27th CLASS @ 7am, 8am, 9am **Comp training @ Tucson gym 10am

Sun. December 28th CLASS @ 9am (sunday-funday 10am-11am)

Top (Left to right): Coach Krystal, Shanae, Laura, Nikki, Dustin, Matt, Cristian, Anthony

Bottom (Left to right): Coach Jessica, Brenna, Maia, Mel

Missing in our photo shoot: Coach Sam, Joe, Smith

Forgot to post this

Chad 1000 on veteran's day was a grind!

Thank you for honoring those that served and stepping up to the challenge! 🦵

Congrats to Lyndsey Duncan and Jessica Gomez on competing in the Desert City Classic a few weeks ago

They did amazing not just at the event but all the training leading up to the 3 long days of individual competition.

Lynds took 4th overall in her division (women 35-39 category) out of 11 athletes who showed up and put it all out there. I told her months ago how proud I was of her. Mom of 2 young kids and a busy work and family life but she showed up and put in the work gaining old skills and strength back in her pocket and earned herself new PRS and new skills along the way. So cool watching her take on a solo competition and putting herself out there. She might not realize this but I look up to this lady and good friend. After she had her son 5 years ago....I was like maybe I can do that too! A path I wouldn't have followed without watching someone from the sidelines. Thank you for being a leader and showing everyone what you can be capable of. You're amazing. If you see Lynds be sure to give her a high five!

Jess took 22nd overall in her division (intermediate women) out of 28 athletes. I am sure a highlight of her weekend was winning a workout and taking 1st (WOW.) Watching Jess these past few months have been amazing. So much growth as a person and an athlete. I've seen "what if I can't" turn into "how do i get there." I can only imagine how this affects her outside the gym....confidence physically can multiple 100% in other areas of your life. So cool watching her learn how to face her fears with a smile and take on a challenge. Can't wait to see how she uses this new superpower. If you see Jess in the gym be sure to give her that congratulatory head nod!

Coach Shanae put her volunteer hat on and joined the judges at this big event. They quickly realized they had a stud on their hands with holding people accountable to standards and managing the chaos of competition but with a gentle and vibrant smile. She worked hard Thursday-Saturday giving the athletes her very best and being a part of their journey. You're the best Shanae!

Congrats to all those that ran in the Garmin Marathon a couple weekend ago

Several 646ers ran the full, half marathon and the 10k and had a blast while doing it. I think! 🦵🦵🧐

We hope everyone has a wonderful Thanksgiving with family and friends.

Let our lives be full of both THANKS and GIVINGS! 🦃🦃🦃🦃🦃🦃

HAPPY THANKSGIVING FROM THE CROSSFIT 646 TEAM!!!

Thursday ***CLOSED FOR THANKSGIVING 🦃🦃

HOME WORKOUT

OT6M for 24M

800m run **3:30-4min or running and 1min+ of Burpees

Max Burpees until 5 minutes

EXTRA WORK:

Swim /Rest/Recovery/Mobility

FRIDAY ***OPEN 9am-1pm ONLY (CLASS @ 9am and 12pm, OPEN GYM 10am-12pm)

For Time:

3 Rounds: 500m Row + Sled Push 100'

Rest 2 minutes...Then

3 Rounds: 30/22 Cal Bike + 100' Farmers' Carry

Rest 2 minutes...Then

3 Round: 500m Row / Ski + 50' Burpee Broad Jump

Partner WOD

For Time:

3 Rounds: 500m Row + (While partner 1 Rows Partner 2 Sled Pushes or plate push until Row is complete)

Rest 2 minutes...Then

3 Rounds: 30/22 Cal Bike + (While partner 1 Bikes Partner 2 Farmers Carries until Bike is complete)

Rest 2 minutes...Then

3 Round: 500m Row / Ski + (While partner 1 Rows Partner 2 Burpees or Burpee Broad Jump until Row is complete)

EXTRA WORK:

5 rounds

15 GHD Sit Ups or Situps

3-5 Wall Facing Strict Handstand Push Ups or Strict Press

SATURDAY***OPEN normal hours

SUNDAY ***OPEN normal hours

JUMPING INTO THE HOLIDAY SEASON WITH SOME CROSSFIT!!!

CrossFit646 HAPPENINGS and Schedule Changes

ADD to the list of Events or shoutouts! email [email protected]
unday Tumamoc Hill climbs @ 5:30am **Email [email protected] for details

11/7-9 Good Luck to Lyndsey Duncan and Jessica Gomez Competing @ Desert City Classic

11/15 Good Luck to Coach Shanae Running in the Garmin Marathon Tucson | Garmin Marathon Series

11/16 CLOSED FOR COACHED EDUCATION

11/26 (Wed.) CLOSING EARLY @ 530PM

11/27 (Thurs.) CLOSED FOR THANKSGIVING

11/28 (Fri.) OPEN FROM 9AM-1PM ONLY **CLASS AT 9AM AND 12PM

11/29-30TH (Sat. & Sun) OPEN NORMAL HOURS

12/12-14 Good Luck to Randy Lane Competing @ Legends Championship | Legends

12/14 CLOSED FOR COACHES EDUCATION

12/14 Good luck to all the 646ers running in the Tucson Marathon (Dustin, Kari, Jenn S., Jenn K, Kyleigh....anyone else?) Tucson Marathon | Aravaipa Running

12/24 (Wed.) 12-DAYS OF CHRISTMAS WOD 9AM and 10:30am

12/25 (Thurs) CLOSED FOR CHRISTMAS

12/26 (Fri) OPEN FROM 9AM-1PM ONLY **CLASS AT 9AM AND 12PM

12/27-28TH (Sat & Sun.) OPEN NORMAL HOURS

12/31 (Wed.) CLOSING EARLY @ 530PM (530pm and 630pm classes cancelled)

1/1 (Thurs.) CLOSED FOR NEW YEARS DAY

1/29- 2/1 2026! Who is in for the HYROX in PHX, Arizona?

Good Luck to Mel, Krystal, Jess B., Dr. Joe, Rachel B., Shawna, Brityn, Jess G. Andrew P, Jordan, Rick, Randy, Jim, Kylie, Ashley, Leah, Erika, Erik, Uti, Emilie, Kate, Ashley E., Liz L., Emily A., Akin, Curtis, Mike Who else is in???

2026 CROSSFIT OPEN Feb 26th-March 16th The 2026 CrossFit Games Season: Dates & Details by Division

The open is a GREAT test for yourself everyear. If you don't know about the CrossFit Open check it out. We will be doing the workouts in Classes so a great opportunity to test your fitness, new skills or what you want to work on this upcoming year.

Helping my dad with his phone they way he helped me with homework #fblifestyle

646ers
Put those running shoes and let's have fun with a little hyrox workout.

Many of you have shown interest in doing the HYROX event that will be held in PHX Jan 29th - Feb 1st 2026

Tickets are hard to get and sell out quickly...so if you are looking to join in on the fun....be ready to BUY them and know which division you are doing.

Centr HYROX Phoenix | HYROX

If you are looking to do this event...shoot me a message back so I can connect everyone that will be going.

Am also planning on hosting a fun little prep day similar to the Hyrox race and also a training plan that will align with your CrossFit training/classes.

Strong leaders make strong people!
Matt York – CrossFit 646
Happy 42nd year around the sun to my husband Matt York!
"Burpees are the Rest" Stickers for sale in honor of someone's 42nd Birthday
At the gyms!!!

HAPPY HALLOWEEN !!!
The workout today was definitely a TRICK!!! Not sure if it really is a TREAT if you get through all 9 rounds 😉

Trunk or Treat FUN!!!

Thank you to Coach Shanae for hosting and setting up this great little event. My kiddos loved it.

When you make the final workout in the smashdown a Hopper style workout and you let the athletes put exercises in a bucket.
You then let the kids pick them out...so no one gets mad when pullovers and wall balls are pulled.
CrossFit!
Training for the unknown and the unknowable and whatever life throws at you.
Sticking to the root of what CrossFit is and why we show up to do hard things, become the best version of ourselves and all around Fit people.
CrossFit | Putting “The Hopper” and Your Fitness to the Test
https://www.crossfit.com/essentials/crossfit-hopper-fitness-test

We are excited that Abby will be Offering her services to 646ers next Saturday November 1st 9am-11:30am at the Tucson location.

I know as a person and an athlete how hard it is to find a PT that understands how I want to live and treats me like a person that loves to do hard things.

As a group of people who do CrossFit for FUN, LIFESTYLE, COMPETITION, COMMUNITY we are the 5% of the population that has taken our health into our own hands. We want to thrive as we age, as we train and live strong, fulfilled lives. But sometimes we have speed bumps along the way or we have been riding a bumpy road for 20+ years and have grown accustomed to small aches and pains.

As we all have a past sometimes it helps having guidance along the way.

Come on Saturday and see what Abby can help you with:

Dealing with a nagging injury that’s slowing you down? Struggling with the same recurring limitation that’s holding you back from leveling up? Not sure where to start working on that mobility/tightness? Want to give cupping a try?

Dr. Abby Bird, PT, DPT of the Onward Tucson team will be at Crossfit 646 Tucson locations Saturday November 1st from 9-11:30 for free injury screens and recovery body work! Come spend 15-20 minutes one-on-one to help you identify what’s causing the issue as well as possible solutions to see improvement. All so you can get back to performing at your best.

Onward Tucson. Hurt Less. Get Hurt Less.