Wicked Half Marathon

HYROX 5/5 or 830am. FIRST CLASS FREE. RSVP Required.

COMPROMISED FITNESS: 44 MINS
Section duration: 44 mins
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds

Zone 1
700m Run, Chipper then max distance run.
700m Run
30x Dual KB Rack squat
60x KB Gorilla Row

MAX M
Run 7

Zone 2 Intensity Intervals 10min each. 1min rest between stations.

5 rounds each:
A - SkiErg
01:30 SkiErg 6
00:30 SkiErg 9

B - RowErg
01:30 RowErg 6
00:30 RowErg 9

HYROX 5/3 @ 8am
FIRST CLASS FREE! Link below 👇👇

COMPROMISED ZONES: 48 MINS
Rep/Interval Scheme: 03:00 Work/ Rest, 12 Rounds

Zone 1
SkiErg 8

Zone 2
10 M Underhand Sled Push
10 M Sled Pull
*33 feet each

Zone 3
Run @ RPE 8

Zone 4
30x Burpees Chest to Floor
FRT Rest

Zone 5
Farmer Carry

SPRINT WORK: 11 MINS
Section duration: 11 mins
Rep/Interval Scheme: 05:00 Work/00:30 Rest, 2 Rounds

Zone 1
Partner 1
10x Calorie Row 9
Partner 2
10x KB Goblet Squats

Rest

Zone 2
Partner 1
10x Calorie Ski 9

Partner 2
15x Pushups

DONE. 👏👏 👊

USE THIS LINK TO TRY A FREE CLASS 👇👇

https://crossfitironspider.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=93C47753-4033-4A63-9FE3-CB6DA0935736

Come checkout our HYROX program. First class FREE!!

First class free. Come check it out…..

Come check out a FREE class. Just click link below…

https://crossfitironspider.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=93C47753-4033-4A63-9FE3-CB6DA0935736

RUNNERS!!: GET TWO WEEKS FREE or 50% OFF your FIRST MONTH of HYROX/BOOTCAMP/CROSSFIT

What’s included:
- Unlimited CrossFit, Boot Camp AND/or HYROX Training for 1 Month – Build full body strength & explosive power, improve your stamina, and enhance your running mechanics.
- Nutrition Consultation to help you dial in your weight loss/weight gain or performance goals.
- Fitness Consultation to help you develop short and long term goals for life, lifting performance, endurance performance (swim/bike/run), etc.

Why CrossFit IronSpider?
As Salem's premiere CrossFit/BootCamp/HYROX gym, we specialize in strength and conditioning programs for all levels, shapes, and sizes. Here’s how our program will benefit you:

-Increased Speed & Endurance: High-intensity interval training (HIIT) and functional movements that enhance your aerobic capacity and power.

-Mobility & Recovery: Improve flexibility, range of motion, and recovery time through targeted mobility work and dynamic warm-ups.

-Injury Prevention: Strengthen key muscles to avoid common injuries like IT band syndrome, shin splints, and knee pain.

- Complimentary Race Entries into some of the area's top endurance events:
+Wicked Half Marathon
+Devil's Chase 6.66 Mile
+Creepy Clown 5K
+ Black Cat 10 Miler
+ Wild-Fish Swim

Use the link 👇👇 to register for a FREE class to check us out.

https://crossfitironspider.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=93C47753-4033-4A63-9FE3-CB6DA0935736

A little SPICE that is NOT PUMPKIN! Spice up your October and GET TWO WEEKS FREE or 50% OFF your FIRST MONTH of HYROX/BOOTCAMP/CROSSFIT

What’s included:
- Unlimited CrossFit, Boot Camp AND/or HYROX Training for 1 Month – Build full body strength & explosive power, improve your stamina, and enhance/develop your running mechanics.
- Nutrition Consultation to help you dial in your weight loss/weight gain or performance goals.
- Fitness Consultation to help you develop short and long term goals for life, lifting performance, endurance performance (swim/bike/run/HYROX), etc.

Why CrossFit IronSpider?
As Salem's premiere CrossFit/BootCamp/HYROX gym, we specialize in strength and conditioning programs for all levels, shapes, and sizes. Here’s how our program will benefit you:
-Increased Speed & Endurance: High-intensity interval training (HIIT) and functional movements that enhance your aerobic capacity and power.
-Increased weight loss
-Mobility & Recovery: Improve flexibility, range of motion, and recovery time through targeted mobility work and dynamic warm-ups.
-Injury Prevention: Strengthen key muscles to avoid common injuries like IT band syndrome, shin splints, lower back issues and knee pain.
-Complimentary Race Entries into some of the area's top endurance events:
+Wicked Half Marathon
+Devil's Chase 6.66 Mile
+Creepy Clown 5K
+ Black Cat 10 Miler
+ Wild-Fish Swim

Congrats to all you Wicked Runners!!
Photos are ready! 📸
Feel free to download, share and tag!

Photo Link: https://share.icloud.com/photos/0700LUbBirWHFPI6Y4qqtWmGA

Results Link: https://runsignup.com/Race/Results/96608

Thanks to all of you for making it such a wonderful morning!! 👏

Hope to see you back in 2026!

ATTN: The 2025 Athlete Guide is available!!🤩🥳

Where you can find it?
Link👉 https://hyperboloid-pear-4p2t.squarespace.com/wickedhalf
👇
In the details section on RunSignUp where you registered for the race: https://runsignup.com/wickedhalfmarathon
👇
Your inbox 📧

Just a friendly reminder....this year we have 2 early packet pickup options available!!

Friday and Saturday!

Looking forward to seeing everyone!

Questions - Email [email protected]