Announcements
Hyrox PFT workout Saturday, 9/14 at 8 AM and 9:15 AM. Options for non running and partner versions, see social media post for more details or ask a coach.
September Challenge: Walk/Jog/Run 800 meters 3x week to be entered to win prizes. Rules: You MUST perform 3x week at minimum to be entered in raffle AND tag the gym on social media with a picture of your watch/phone showing mileage.
Crescent City Crossfit – Functional Fitness
Warm Up
2min on ANY MACHINE
50FT Hamstring Scoops
50FT Samson Lunges
50FT Inchworms NO Push-Up
10 Banded Air Squats
6L/6R Banded Side Steps
10 Banded Glute Bridges
Rig Warm Up:
5 Scap Pull-Ups
5 Kip Swings
3-4 Strict Pull-Ups or Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
8min AMRAP:
200m Run
12 Pull-Ups
10 Front Squats (95/65#)
–Rest 4min–
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Modify Pull-Ups as Needed
– Banded Pull-Ups, Ring Rows, Jumping Pull-Ups
Scale Weight on Front Squats or Modify to Back Squats
200m Run = 500m Bike
Metcon (AMRAP – Rounds and Reps)
6min AMRAP:
100m Run
8 Pull-Ups
6 Front Squats (135/95#)
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Modify Pull-Ups as Needed
– Banded Pull-Ups, Ring Rows, Jumping Pull-Ups
Scale Weight on Front Squats or Modify to Back Squats
200m Run = 500m Bike
Weightlifting
Post Workout Strength
Back Squat (2×6
2×4
2×2)
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