LAKE ROX

LAKE ROX: Hybrid Fitness Challenge at Smith Mountain Lake

Sun. Sweat. Sand. Strength. Experience the energy of LAKE ROX—a HYROX-style hybrid fitness competition set right on the beach at Smith Mountain Lake Community Park. Hosted by Ferguson Fitness and Franklin County Parks & Recreation, this one-of-a-kind event combines the intensity of functional fitness with the fun, laid-back feel of a beach party.  With music pumping, the lake glistening, and sand beneath your feet, this event is as beautiful as it is bold. Whether you’re competing or spectating, LAKE ROX delivers serious challenge with a seriously good time.

Athletes will alternate 250 meter running laps with 8 challenging exercise zones:

 1. 50 Battle Rope Slams

 2. 50 m Tire Drag

 3. 50 Kettlebell Swings W: 25 lb / M: 40 lb

 4. 80 m Burpee Broad Jumps

 5. 50 Jumping Jacks / 25 Hand-Release Pushups

 6. 200 m Farmer Carry W: 2 x 16 kg (35 lb) / M: 2 x 24 kg (53 lb)

 7. 100 m Walking RAM Lunges W: 10 kg (22 lb) / M: 20 kg (44 lb)

 8. 50 Medicine Ball Tosses W: 10 lb / M: 14 lb

*Heats:

Heats will start every 30 min.  Each heat can hold 4 competitors.

Heats from 10 am - 12 pm will be for individual competitors.

Heats at 12 pm & 12:30 pm will be for 2-person teams.  Doubles teams can split up the exercise zones but will complete the runs together.