12.10.13 – Schedule



5:30-6:30am = Women CrossFit

6:30-8:30am = CrossFit open gym hours

9:30-10:30am = Women CrossFit

12-2pm = CrossFit open gym hours

5-6pm = Endurance class / CrossFit Open Gym

Skill: 6x 1min on 1 min off
Cover as much distance as possible
We will run in 200 meter increments.

A. Tabata Wall Balls
You will record your lowest score
B. Death by Burpees
Min one you will do one burpee min two you will do two burpees etc…

Cool Down:
Couch Stretch 2 min ea leg
Foam roll IT band for :90 ea side

6-7pm = Women CrossFit

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

8-9pm = On-ramp Session #4

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

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