4.15.14 – Schedule



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

5:30-6:30am = Women CrossFit

6:30-8:30am = 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 #4

Endurance WOD:

Warm up: 
800 meter jog
CFCT foam roll seq
2 min bottomed out squat
10 squat therapy
5 world’s greatest stretch ea side

Pistols (one legged squats)

Jog 200m
Run 300m
Rest :10
Walk 100m
Your rounds will be based off mile PR times.
This is a continuous workout with the exception of the :10 rest. The 300s are to be fast. Stay with in the target pace I provide. The purpose of the :10 rest is to develop a recovery that concentrates on slowing heart rate. Your goal is to complete your rounds and stay on pace. There will be a 40 burpee penalty if you fall of pace. This is one time and will be completed at the end of WOD,

Cool Down: 
10 Back extensions

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

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