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 – Ignite
“A strong body is not made in comfort”
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10mins:
5 Box Jumps or Step Ups
10 DB Strict Press
15 DB Squats
Metcon (3 Rounds for reps)
3x3min AMRAP:
10/7 Calorie Ski or Row
60 Rep Single Unders
MAX Plate Ground to Overhead
-Rest 1min-
Accessory
Metcon (No Measure)
3-4 Sets for Quality:
10 Barbell Bent Over Rows
30-45sec Front Plank Hold
