10.8.13 – Schedule


***ATTN WCF MEMBERS***5:30am class starts tomorrow, Tuesday, October 8th. The class will continue weekly every Tuesday and Thursday at 5:30

Upcoming Events


6:30-9:30am = CrossFit open gym hours

9:30-10:30am = Women CrossFit

12-2pm = CrossFit open gym hours

5-6pm = Endurance class / CrossFit Open Gym time

Endurance WOD:

Endurance 10-8-13
Skill: run barefoot 100 metersx3
1000 meter row buy in
400 meter run
5 man on fire burpees
25 double unders
25 min cap
Cool down:
Jog 1/3 mile loop

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

8-9pm = On-ramp Session #11

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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