1.28.14 – Schedule



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


Warm up: dynamic warm up as a group

Skill: find your cadence (how many steps you take per min) 
Work on increasing your cadence

WOD: “Track Workout CFCT Style”

We will use the old 400 meter run for this WOD.

2 Rounds for distance
5 min at your mile pr pace, 3min easy jog, 1 min rest
4 min at your mile pr pace, 2 min easy jog, 1 min rest,
3 min at your mile pr pace, 1 min easy jog, 1 min rest
2 min at your mile pr pace, :30 easy jog, 1 min rest 
You will record your meters for the running not easy jogs. You will have a grand total in Meters at the end of WOD.

Cool Down: tabata planche holds

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

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