3.18.14 – Schedule



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

5:30-6:30am = Women CrossFit

6:30-8am = Extra Open Gym hours

9-10am = Women CrossFit

12-2pm = Extra Open Gym hours

5-6pm = Endurance class / Extra Open Gym hours

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

8-9:30pm = On-ramp Session #6

Endurance WOD:

Partner Warm up:

10 min AMRAP
Partner one rows or airdynes
Partner two runs 40 yards in and back with 45/25 plate 


3 rounds for time
300 m run, 250 m run, 200m with equal distance recovery jogs plus 10 sec rest between efforts
4 min rest between rounds

For example round one would look like 300m run, 300m jog, rest 10 sec, run 250m, jog 250m, rest 10 sec, run 200m, jog 200m rest 4 min.

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

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