3.4.14 – Schedule



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

5:30-6:30am = Women CrossFit

6:30-8:30am = Extra 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:

10 inch worm to cobra
10 leg swings ea leg
5 hip circles in deep lunge ea leg
10 single leg dead lifts ea leg


alternating hip pulls then run in out keeping same position
Discuss common faults


1×1000 meter
3 min rest
10×300( 100 m jog, 150m sprint, 50m walk)
3min rest
1×1000 meter
Focus is on 300s there is no rest. You keep cycling through the 300s. Active recovery is on the 50 m walk.

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

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