2.4.14 – Schedule



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

5:30-6:30am = Women CrossFit

6:30-9am = CrossFit open gym hours

9-10am = 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 #1 of 6

Endurance WOD:

Warm Up:

800 meter jog
CFCT foam roll
3 RFQ:
10 GHD sit ups
10 back extensions
10 inch worm to cobra

WOD: “Row Workout”

5 Rounds for time of:

Row 300 m moderate, 200 meter hard, 100 m easy, 300 m moderate, 200 meter sprint, rest :90

*if you were at endurance a few weeks ago you should know your stroke rate. I will have a pacing guide to help you figure out where you should be for each of your splits. 

Cool Down:
Child’s pose 2 min
elevated hamstring 3x :90 each side

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

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