2.11.14 – WOD



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

5:30-6:30am = Women CrossFit

6:30-8am = 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 #3 of 6

Endurance WOD:

Warm up: Pose drills

Skill: Tabata air squats

*I will record your lowest number


Run Crown Town 5k course for time

Prior to coming to endurance I would like you to download an app called Map My Run. It’s freešŸ˜ŠThis app will record your splits for you. I will go over it before 5K. I will be recording total time and split times.

Cool Down: 2 min in child’s pose, 2 min downward dog, 2 min elevated pigeon

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

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