Rx CrossFit Class


The RX CrossFit Class features our most challenging CrossFit workouts.  It’s Coaches versus Clients in our action-packed strength & conditioning CrossFit class.  Bring your A-Game.

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CrossFit Class

The RX CrossFit Class is competitive training, Sand and Steel Coaches versus Clients. Each week in The Rx, there is a separate program designed by one of the coaches. Additionally, some workouts may resemble classes, while others may be completely different.

Competitive Training. Be Ready to Compete Against the Coaches.

Class Prerequisites

  1. You are able to complete Advanced and Expert Level workouts in our Strong, CoreFit, and CrossFit Classes.
  2. You are able to self-scale the workout with minimal assistance from our coaches.
  3. You know how to self-prepare for the workout by reviewing it on the SugarWOD app.
  4. You are comfortable doing the workout with minimal supervision from our coaches.
  5. You can program your own warm-ups and cooldowns.

Sample Rx Workouts

CrossFit Workout


  • 2 Rounds of 500m

4 Rounds

  • 10 Dumbbell Power Cleans
  • 10 Dumbbell Shoulder to Overhead
  • 10 Dumbbell Front Squat

Rest 3 Minutes then

4 Rounds

  • 5 Dumbbell Power Clean
  • 5 Dumbbell Shoulder to Overhead
  • 5 Dumbbell Front Squats
CrossFit Workout

Part 1:

4 Rounds

  • 20 TRX I’s
  • 15/15 TRX Pistol Squats
  • 20 TRX T’s

Time Cap 20 Minutes

Part 2:

  • 100 TRX Hamstring Curls

Remaining Time AMreps of TRX Push ups

Time Cap 10 minutes

Strong Workout

For Time:

  • Power Snatch at 95/75 for 5,6,7,8,9,10,11
  • Assisted Ring Muscle-ups for 11,10,9,8,7,6,5

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Rx CrossFit Class

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