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
15 PVC Pass Throughs
15 PVC Good Mornings
15 PVC Overhead Squats
6L/6R PVC Around the Worlds
15 PVC Toe Touches to Overhead Press
Toes to Bar Warm-Up on Rig:
8 Scap Pull-Ups
8 Kip Swings
8 Knee Raises or Straight Leg Raises with or without Kip
3-4 Toes to Bar
Grab Empty Bar and Warm-Up Thruster:
5 Front Squats
5 Push Press
5 Thrusters – Load Bar Appropriately
Metcon
35min TIME CAP
Zone 3-4
2024 911 Tribute (Time)
For Time:
Buy In – 2001m Weighted Run
9 Rounds:
9 Toes to Bar
11 Thrusters (75/55#)
Buy Out – 2001m Row
.
.
Weighted Run = Vest, Ruck, Medball, Plate, etc
This is a HIGH VOLUME of Toes to Bar and Thrusters – Scale Down the Numbers/Skill/Weight Appropriately
5002m Bike for Run
