4.8.14 – Schedule



***Gym hours are 5:30-7:30am, 9-10am, 12-2pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

Extra Open Gym Hours = 6:30-7:30am

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

On-ramp Session #1 = 8-9:30pm

Endurance WOD:

Warm up:

500m row or airdyne 
Junkyard dog with partner 10 reps each
Junkyard dog II with a partner 10 reps each

Skill: squats
Discuss correlation between squatting and running.
Focus will be on quality squats
1/2 tabata squats for quality 

Run 600m
Jog 400m
Run 300m
Rest 3min
*bring mile pr from last week. You will need to calculate your pace for this WOD.

Cool Down
Elevated hamstring stretch 2 min leg
Foam roll IT band 2min ea. side 

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

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