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
2 Rounds:
1min Bike
8 Banded Air Squats
8 Banded Prisoner Good Mornings
6L/6R Banded Side Steps
6L/6R Single Leg Glute Bridges
6L/6R Reverse Lunges w/Twist
Strength
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Metcon (Weight)
Every 2:00 for 10:00
14-16 Heels Elevated Close Stance Goblet Squats
Metcon
Zone 4-5
Metcon (3 Rounds for reps)
3x5min AMRAP:
200m Run
10 Sandbag or DB Box Step Ups (24/20)
10 Push-Ups
–Rest 2:30–
.
.
Choose Weight on SB/DB
200m Run = 500m Bike
Modify Push-Ups as Needed
