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 ANY Machine
Into 2 Rounds of:
10 Scap Push-Ups
10 Banded Strict Press
10 Banded Front Pull Aparts
6L/6R Banded Diagonals
10 Prisoner Good Mornings
10 Prisoner Air Squats
Snatch Progression With Coach
Weightlifting
15min TIME CAP
Power Snatch (2×5
2×3)
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Does Not Need to be Touch and Go Reps
Technique Work – Primer for Conditioning
Metcon
16min TIME CAP
Metcon (Time)
For Time:
10 Calorie Bike
10 Power Snatches (95/65#)
10 Burpees Over Bar
10 Calorie Bike
8 Power Snatches
8 Burpees Over Bar
10 Calorie Bike
6 Power Snatches
6 Burpees Over Bar
10 Calorie Bike
4 Power Snatches
4 Burpees Over Bar
10 Calorie Bike
2 Power Snatches
2 Burpees Over Bar
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Scale Weight on Bar as Needed
