2.18.14 – Schedule


Nice little turnout last Saturday. 7:30am class on top and 9am class on bottom. Saturday’s are always a blast and a great workout. If you haven’t gone, you are missing out.


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

5:30-6:30am = Women CrossFit

6:30-8:30am = 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

Endurance WOD:

Warm up: 15 RFQ of:

3 strokes arms only
3 strokes body & arms
3 full strokes

Then 3x superset of: 

12 scorpions with a :3 pause ea rep
12 GH raises


7 min row for distance try to maintain a solid pace. I will be recording stroke rate as well as distance.
10 min recovery

WOD: 15 min EMOM perform:

8 burpees
10 box jumps 24/20″

Cool down: Tabata Hollow Rocks

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

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