Tuesday
***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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