Tuesday
***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
Endurance:
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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