Announcements
Gym will be CLOSED Saturday April 12th and Sunday April 13th to host a course. Check out Vanguard Fitness for their “Friends and Family Day” Free workout on Saturday at 9 AM. A few of us will be heading over there!
Crescent City Community Fitness – HYROX Build
Warm Up
2 Min Row or Ski
50 FT Hamstring Scoops
50 FT Straight Leg Kicks
50 FT Quad Stretch
50 FT Butt Kicks
50 FT Bear Crawl
50 FT High Knees
50 FT Cossacks
*Go over pendlay row and burpee to plate
Hyrox Interval Day (Checkmark)
35 Min EMOM:
Min 1: 8-15 Cal Ski
Min 2: 8-12 Burpee to Plate
Min 3: 6-10 Pendlay Row
Min 4: 8-15 Cal Row
Min 5: Max Rep Wallballs (20/14#)/(14#/10#) or (10#/8#)
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-Choose calories/rep scheme that allows you to work for 30-40 seconds
-Wallballs- Choose a rep scheme that you can perform UB for 40-45 seconds
-Find a weight for Pendlay row that you can perform for quality and not excessive shrugging to move weight— touch ground after each rep!
