Wednesday, june 4
A.
five sets:
deadlift x 2 reps (RPE 8-9)
B.
3 rounds for time:
21/15 cal row
18 push ups (Rx+ 12 HSPUs)
15 deadlifts (225/155)
9 box jumps (30/24″)
A.
back squat 3-2-1-3-2-1
For example, if you choose to complete the first three sets at 95#, 105#, and 115#, sets 4, 5, and 6 might be 105#, 115#, 125#.
B.
EMOM for 10 mins:
odd mins: 12 front rack lunge steps (135/95)
even mins: 20 Russian KBS (71/53)
monday, june 2
A.
2 sets strict press x 7 reps
3 sets strict press x 5 reps
B.
4 sets, one set every 5 mins, each set for time:
400m run
21 TTB
12 STO (155/105)
friday, may 30
A.
snatch skills & drills
B.
12 min amrap:
2-4-6-8-10-12
power snatch (95/65, Rx+ 115/75)
overhead squats
burpee pull-ups
100m run after each round
thursday, may 29
A.
4 sets:
incline bench press x 10 reps
12/side single arm DB row
B.
3 rounds:
90s to complete: 12 TTB + max reps wall walks
90s rest
90s to complete: 12 TTB + max reps thrusters (95/65)
90s rest
wednesday, may 28
A.
deadlift
3 sets of 3 reps, 2 sets of 2 reps
B.
2 rounds of:
3 mins to complete:
60 DU buy in then amrap:
6 bar facing burpees + 6 deadlifts (225/155)
90s rest
3 mins to complete:
60 DU buy in then amrap:
6 box jumps (30/24) + 12 Russian KBS (71/53)
90s rest
monday, may 26
“Murph”
Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.
Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.
Memorial Day “Murph”
Murph is a LOT of volume, especially the pull-ups and push-ups. We highly encourage everyone to participate in this workout to honor a great hero but please do scale volume as needed in order to avoid extreme soreness.
“Murph”
For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.
Scaled
1200-1600m run
(15 rounds of 3-6-12 which =...)
45 pull-ups
90 push ups
180 air squats
1200-1600m run
1/2 Murph
1 mile run
50 pull-ups
100 push ups
150 air squats
1 mile run
Friday, may 23
A.
6 sets:
2 hang squat cleans
B.
four rounds for time:
6 burpee box jumps
3 hang squat cleans (185/125)
3 front squats
200m run
Thursday, may 22
A.
incline bench press x 4 sets
1 set of 12 reps
3 sets of 10 reps
superset with 12/side single arm DB row
B.
2 rounds for time:
400m run
20 HSPUs (sub seated DB press)
20 TTB
400m run
20 push press (95/65)
20 CTB pull-ups
wednesday, may 21
A.
deadlift
work up to a top set of 3 reps @ RPE 8-9
B.
4 sets of 3 reps at -10% of weight from part A
C.
5 sets:
90s to complete:
8 burpees over the DB
12 alternating DBS (50/35)
max reps DUs in time remaining
score = total reps DUs
rest 90s between sets
tuesday, may 20
A.
back squat 3-3-3-2-2
B.
2 rounds for time:
36 Russian KBS (71/53)
250/200m row
24 front rack lunges (135/95)
250/200m row
12 front squats
250/200m row
monday, may 18
A.
15 mins to find a 1RM strict press
B.
(last week of Murph prep before the real deal! wear a weight vest if you have one)
22 mins to complete:
1200m run buy in + amrap "Cindy"
when the clock hits 22:00, 1200m run for time
level 1:
10 pull-ups
20 push ups
30 air squats
level 2
5 pull-ups
10 push ups
15 air squats
level 3
5 push ups
5 pull-ups
5 push ups
15 air squats
friday, may 16
A.
5-6 sets:
1 hang power clean + 1 squat clean
B.
four rounds for time:
6 burpees over the bar
2 hang squat cleans (185/125)
3 squat cleans
300m run
thursday, may 15
A.
4 sets:
a) incline bench press 2 sets of 12 reps, 2 sets of 10 reps
b) 12/side single arm DB row
B.
8 rounds of tabata push ups
60s rest
8 rounds of tabata pull-ups
60s rest
8 rounds of tabata push press (75/55)
60s rest
8 rounds of tabata row or echo bike
wednesday, may 14
A.
deadlift Work up to a top set of 5 reps @ RPE 9
B.
3 drop sets of 5 reps with -10% less
C.
for time:
80-60-40-20 DUs
40-30-20-10 single arm alternating DBS* (50/35)
20-15-10-5 toes to bar
tuesday, may 13
A.
back squat 4-4-4-3-3
B.
2 rounds for time:
250/200m row
21 box jump overs
250/200m row
15 front squats (135/95)
250/200m row
9 hang squat cleans (135/95)
monday, may 12
A.
strict press 3-3-2-2-1-1
B.
18 mins to complete:
1200m run buy in + amrap CTB Cindy*
when the clock hits 18:00, 800m run for time
*wear a weight vest if you have one
“Cindy”
5 pull-ups
10 push-ups
15 air squats
friday, may 9
A.
power snatch skills & drills
B.
5 sets, one set every 4 mins, each set for time:
200m run
9 CTB pull-ups (Rx+ 12 CTB pull-ups)
6 hang power snatch (135/95)
have you tried our hyrox classes?
Looking for Hyrox training classes in San Francisco?
Looking for a fitness challenge that goes beyond the treadmill or traditional group training? Whether you’re a seasoned athlete or just starting your fitness journey, our Hyrox classes offer the perfect blend of strength, endurance, coaching, and community to help you hit your goals and discover what you’re truly capable of.
What is HYROX?
Hyrox is a unique fitness race combining running with functional workouts — think sled pushes, rowing, wall balls, and farmer’s carries. In a standard Hyrox race, athletes complete 8 kilometers of running, with a functional movement station after each kilometer. Even if you’re not signed up for a race, our Hyrox training classes are designed to prepare you for that challenge, or simply get you into incredible shape.
Why Take a HYROX Class?
1. Total-Body Conditioning
Hyrox workouts combine cardio and strength in one high-intensity package. Each session targets multiple muscle groups and energy systems, giving you a full-body workout that’s both efficient and effective.
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You don’t have to be an elite athlete to start. Hyrox classes are scalable and welcoming. Coaches help you find the right pace, weight, and variation so you can safely challenge yourself, no matter your experience or fitness level.
3. Measurable Progress
One of the best parts of Hyrox training is tracking your performance over time. Whether you’re improving your sled push time or shaving seconds off your run splits, every class gives you data to measure growth.
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Love a little friendly competition? Hyrox classes thrive on community. You’ll train alongside others who share your drive, with a motivating environment that pushes you to show up and level up.
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If you’ve ever thought about signing up for a Hyrox event, these classes are the ultimate prep ground. Learn proper form, build your endurance, and get race-day ready with expert coaching and simulation workouts.
What to Expect
Check out footage from our Hyrox classes here. A typical HYROX class might include:
Coach led warm-up and mobility
Running intervals
Functional stations like burpee broad jumps, rowing, lunges, sled pushes and pulls, ski erg
Technique and efficiency coaching for race-specific movements
Every class is designed to be high energy, high performance, and high reward.
Ready to Train Like an Athlete?
Whether you're training for a race or just want to level up your fitness game, our Hyrox classes offer the structure, support, and sweat to get you there.