CrossFit BC community in Olympic Village Vancouver – members and coaches together after class
Skip to main contentSkip to main content
Sled push practice on the CrossFit BC gym floor

CrossFit BC · Olympic Village

HYROX Race Ready Workshop

HYROX Vancouver is December 17 to 20. Spend one Sunday afternoon making race day feel familiar. Sunday November 22, 2:30 to 5 PM.

Members $35. Non-members $50.

Save my spot (only 24)

Already a CrossFit BC member? Book it in the Wodify app under Workshops, Sunday Nov 22, and you'll pay the $35 member rate.

Who it's for

Your first race or your tenth. Singles or Doubles. If you've ever wondered what actually earns a penalty, how hard to run that first kilometre, or how to split the work with your partner without arguing at station 3, this is for you. 16+.

What we'll cover

The rules that cost time:

the in and out arches, station standards, and the mistakes that turn into penalties or a DQ. Taught at each station, not off a slide.

Pacing:

how to hold steady run splits so the back half of your race doesn't fall apart.

Ergs:

SkiErg and rower technique, damper, stroke rate and a target split you can hold.

Sleds:

push and pull technique, rope management, and how to keep moving at the turn.

Doubles strategy:

who does what, how to tag fast, and how to run together.

What we wish we knew:

real race-day lessons from our coaches who've done it, plus open Q&A.

Your coaches

Coach Moose (Dai Manuel)
Coach Moose (Dai Manuel)
Stephen Tyler
Stephen Tyler
Christie Manuel
Christie Manuel

You'll train, too

Two workouts: a solo pacing workout and a Doubles workout. You'll race one wave and judge the other, which turns out to be the fastest way to learn the standards.

The afternoon

  1. 2:15Check-in
  2. 2:30Welcome and how HYROX works
  3. 2:40Rules walk, station by station
  4. 3:00Erg clinic
  5. 3:15Sled clinic
  6. 3:40Solo workout
  7. 4:00Doubles strategy
  8. 4:15Doubles workout
  9. 4:40What we wish we knew, plus Q&A
  10. 4:55Wrap and race-week checklist
Save my spot

Already a CrossFit BC member? Book it in the Wodify app under Workshops, Sunday Nov 22, and you'll pay the $35 member rate.

FAQ

Do I need a partner?
No. Come solo and we'll pair you up for the partner workout.
I'm not racing in Vancouver. Is it still worth it?
Yes. Everything carries over to any HYROX race, and it's a great way to see if HYROX is for you.
How fit do I need to be?
If you can move for 20 minutes at a steady effort, you're good. Every workout scales.
What should I bring?
Running shoes with grip, water, and gloves if you like them for the sled pull.
I'm a member. How do I book?
Open the Wodify app, find Workshops on Sunday Nov 22, and book. You'll pay the $35 member rate.
What if I can't make it?
Cancel at least 24 hours before the workshop and you're covered.
Where is it?
CrossFit BC, 278 E 1st Ave, Vancouver. Five minutes' walk from Main Street-Science World SkyTrain.
Save my spot

Already a CrossFit BC member? Book it in the Wodify app under Workshops, Sunday Nov 22, and you'll pay the $35 member rate.

CrossFit BC is one of Vancouver's official HYROX Training Clubs. This workshop is run by CrossFit BC and is not affiliated with or endorsed by HYROX.