4.22.14 – Schedule


Coach Joe & Coach John with April’s On-ramp group


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

5:30-6:30am = Women CrossFit

6:30-9am = 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: airdyne for 5 min at a moderate pace
CFCT foam roll

Skill: breathing
Are you breathing correctly? We will go through some tips on how to improve your breathing while running

2 rounds
Record your splits and total time
800m run
400m run
300m run
200m run 
5min rest
You will run your 800 at your prescribed pace which will be based off your mile pr. Then you will rest either 60, 75, or 90 seconds(based off mile pr as well). Run 400 as prescribed, rest as prescribed, run 300, rest as prescribed, run 200, rest 5 min. Then repeat.

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

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