1.14.14 – Schedule



***Gym hours are 5:30-8:30am, 9:30-10:30am, 12-2pm, 5-9:30pm, details below***

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 (WOD is posted below)

6-7pm = Women CrossFit

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

8-9:30pm = On-ramp Session #4


Warm up:
Jog 600 meters
CFCT Foam Roll Seq
15 Barbell good mornings
10 Inch worm to Cobra
Skill: Finding your 1k stroke rate.
Discuss importance of knowing your stroke rates for diff distances ie pace vs sprint

WOD: 4 rounds for time
1,000 meter row
Rest :90
Record splits

Cool Down:
Posterior Chain mobilization
Using blue/red band and box

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

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