CrossFit Golden is a registered HYROX Affiliate, and with decades of experience in strength & conditioning, CrossFit competition, and endurance racing, we are one of the best places to begin or advance your HYROX training journey.

Our experienced coaching staff and programming from Invictus Fitness prepare athletes for the unique demands of HYROX through our CrossFit and Cross Training classes Monday through Saturday, along with a supplemental 3-day-per-week running program.

These sessions combine strength, endurance, skill work, and mobility to build the key elements required for race-day performance.

Our training focuses on developing:

• Aerobic power and lactate threshold
• Sustainable race pace and endurance
• Strength, muscular endurance, and power output

Workouts are built around many of the same tools and movements you will see on race day — dumbbells, kettlebells, sleds, sandbags, wall balls, and sprint efforts — helping athletes become more efficient, durable, and race-ready.

You will also see other movements in training that may not appear directly in a HYROX race but play an important role in improving your performance. These exercises help build the strength, explosiveness, and durability required to perform the race movements efficiently.

Examples include:

• Back Squats, Front Squats, Thrusters, Split Squats, and Weighted Step-Ups
Build the leg strength and muscular endurance required for movements like wall balls, sled pushes, and lunges.

• Box Jumps, Kettlebell Swings, and Dumbbell Snatches
Develop the explosive power needed for movements such as burpee broad jumps and fast race transitions.

• Pull-Ups and Ring Rows
Strengthen the upper-back pulling muscles heavily used during the SkiErg and RowErg stations.

These supporting movements help athletes become stronger, more efficient, and more resilient throughout the race.

Sunday HYROX Sessions

Every Sunday we offer a longer HYROX-focused workout designed to simulate the physical demands of competition. These sessions train athletes for:

• Compromised running
• Anaerobic and aerobic work combinations
• Threshold intervals
• Race-specific pacing and movement strategies

Personalized Race Preparation

Whether you are competing solo, doubles, or as part of a relay team, we provide additional race-specific workouts as your event approaches. These targeted sessions help ensure you reach peak performance on race day while minimizing the risk of injury from overtraining.

At CrossFit Golden, our goal is simple:

Prepare you to perform your best when it matters most.