Announcements
“Deadly Dozen Fitness Test” Workout Saturday, February 15th at 8 and 9:30 AM. Modifications/Scaling Options Available. (No 8 AM open gym that day). Check Social Media post for workout details!
Monday January 20th Schedule: 10am, 12pm, 430pm, 530pm, 630pm
Tuesday January 21st: CLOSED
Wednesday January 22nd: TBD
Crescent City Crossfit – HYROX Endure
Warm Up
1 Round:
1 Min Ski or Row
100 Meter Run
2 Rounds:
8/8 Single Leg Glute Bridges
8/8 Single Leg DL into Opposite Knee Drive (no weight)
8/8 Plank Shoulder Taps
8 Push Up to Down Dog
EMOM Endurance (Checkmark)
18 Minute EMOM:
Minute 1- Max Distance Ski
Minute 2: Max Distance Run
–Rest 3 Minutes–
18 Minute EMOM:
Minute 1- Max Distance Walking Lunges (Non Weighted)
Minute 2: Max Distance Run
–Rest 3 Minutes–
18 Minute EMOM:
Minute 1- Max Alternating DB Snatch 50#/35#
Minute 2: Distance Run
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Keep this effort at 80-87% of your max heart rate
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-Choose a Run Distance from 100-200 meters
-Aim for 30-40 Seconds of Work/15-30 Seconds of Rest
-Don’t start out too hot on the first EMOM
