Coach Wayne getting some love from The CrossFit Games earlier today.

Tuesday

***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

Endurance WOD:

Warm up: 1000m row at a moderate pace
Dynamic stretching

WOD:
1x800m
:90 rest
1x1000m
:45 rest
1x400m 
Repeat 
I will have a pacing guide. I want you to make every effort to hold this pacing which is based off your mile pr times. You must focus on bringing your heart rate down as quickly as possible during your rest periods. My goal for you is to maintain an intensity you can keep for the entire workout, i.e. pace. The key to pacing is consistency. I want this skill to transfer over to your CrossFit workouts.

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

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