12.17.13 – Schedule


New zip up hoodies for sale at $45. Also, matching sweatpants for $30. Unisex style. Makes a good Christmas gift. Get yours before we run out.


5:30-6:30am = Women CrossFit

6:30-9am = CrossFit open gym hours

9:30-10:30am = Women CrossFit

12-2pm = CrossFit open gym hours

5-6pm = Endurance class / CrossFit Open Gym

Skill: KB single leg deadlifts 3×10
Build up in weight

WOD: “Spiked Helen”

For Time:

500 meter row
3 Rounds of
400 meter run
21 KB swings Blue/Pink
12 pull-ups
500 meter row

* 20 min cap

6-7pm = Women CrossFit

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

8-9pm = On-ramp Session #6

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

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