Tuesday
***Gym hours are 5:30-8am, 9-10am, 12-2pm, 5-8pm, details below***
5:30-6:30am = Women CrossFit
6:30-8am = Extra Open Gym hours
9-10am = Women CrossFit
12:15-2:15pm = Extra 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
Endurance WOD:
Warm-up:
3 RFQ
60 yard shuttle run
10 punter kicks
8 world’s greatest stretch
6 inch worm to cobra
4 plow to sit and reach
Followed by dynamic s
tretching
WOD: Hill sprints 10 Rounds
:20 max distance
1:40 rest during this time you will make your way back to start.
Cool Down:
1 mile jog then
Elevated hamstring stretch 2 min ea leg
Calf stretch 2 min ea leg
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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