Road to Nashville.
A 12-week coached HYROX prep program built to layer onto your existing training — not replace it. Sustained aerobic output, station mechanics, pacing under fatigue, and the mental load of eight disciplines back to back.
Built to layer, not replace.
The regular class programming you're already doing is the right strength foundation. Road to Nashville layers on what general programming doesn't cover — aerobic engine, station mechanics, and pacing across eight disciplines back to back.
Net add for most members: 1–2 sessions per week. The rest is intentional attendance at classes you'd be going to anyway — with a race on the horizon giving them a sharper purpose.
Every week, at a glance.
This is what it looks like.
Real athletes, real stations, real Cornerstone. Shots from our most recent in-house HYROX event — sleds, ropes, rowers, and everything in between.
Every tier. Same program.
The same 12 weeks, four skill clinics, benchmark testing, and race prep — regardless of which tier you choose. What changes is the access layer.
- ▸3 strength sessions/week from regular class programming (Mon/Wed/Fri)
- ▸1 HYROX conditioning add-on/week (Tue)
- ▸1 structured run template/week (Thu)
- ▸Sunday HYROX class — the anchor session
- ▸HYROX 101 kick-off
- ▸Wall Ball Bootcamp
- ▸SkiErg + Rower Clinic
- ▸Sled Push + Pull Deep Dive
- ▸2× Burpee Broad Jump Sunday emphases
- ▸¼ ROX baseline (Wk 2) + re-test (Wk 11)
- ▸Race day strategy + taper guidance
- ▸Race week nutrition framework
Foundation → Build → Accumulate → Peak → Taper.
HYROX 101 kick-off, station orientation, and the ¼ ROX baseline test.
Aerobic base, station specificity, Wall Ball Bootcamp, SkiErg + Rower work, first Burpee Broad Jump Sunday.
Longer runs, sustained station work, SkiErg + Rower Clinic. Sustain output across disciplines when already tired.
Race-pace combos, Sled Push + Pull Deep Dive, nutrition session, and the ¼ ROX re-test to set race splits.
Volume drops, movement quality, race day protocol, and travel prep. Arrive sharp — not flat.
Pick the access layer that fits.
You already train here. Layer race-specific prep on top of the classes you'd be attending anyway.
- ✓Full 12-week Road to Nashville program
- ✓4 in-depth skill sessions (live + recorded)
- ✓2 benchmark testing days (¼ ROX)
- ✓Sunday HYROX class access
- ✓Race day strategy + nutrition framework
You're a committed member at another gym and want coached HYROX prep without switching homes.
- ✓Full 12-week program delivered digitally
- ✓Sunday HYROX class access (12 weeks)
- ✓All 4 skill clinics (live + recorded)
- ✓Both ¼ ROX benchmark days
- ✓Race week nutrition + strategy
Three months of full CFLab membership plus the complete program — effective $233/mo for everything.
- ✓3 months unlimited WOD + open gym
- ✓Full 12-week Road to Nashville program
- ✓All skill clinics + benchmark testing
- ✓Sunday HYROX class + race day coaching
- ✓Coaching alongside your race prep
Road to Nashville isn't right for athletes who can't train consistently for 12 weeks, or who are managing an injury that restricts running or high-rep station work. Not sure which tier fits? Talk to a coach before registering.
Dates and delivery.
- Program start
- Week of September 14, 2025
- Program window
- Sep 14 – Dec 8, 2025
- Race date
- December 9–13, 2025 · Nashville, TN
- HYROX Sunday class
- Sundays at Cornerstone · 10:00am
- Skill sessions
- Live at Cornerstone + recorded for 12-week window
- Delivery
- Weekly programming released through StreamFit