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
400m Run/500m Row/1000m Bike
50FT Leg Kicks
50FT Karaokes (Down and Back)
50FT Inchworms NO Push-Up
50FT Cossacks
50FT Walking Forward Arm Circles
50FT Walking Bear Hugs
Go Over Hang Power Clean With Coach!
Weightlifting
15min TIME CAP
Hang Power Clean (2×5
2×3)
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Go Up in Weight as Reps Go Down
The FOCUS is on FORM and TECHNIQUE
Metcon
18min TIME CAP
Zone 3-4
Metcon (Time)
For Time:
25 Calorie Bike
15 Burpees
12 Hang Power Cleans (95/65#)
20 Calorie Bike
12 Burpees
10 Hang Power Cleans (125/85#)
15 Calorie Bike
10 Burpees
8 Hang Power Cleans (135/95#)
10 Calorie Bike
8 Burpees
6 Hang Power Cleans (155/105#)
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Modify Burpees as Needed
Scale Weight on Hang Power Cleans as Needed
