Solid crew from last Friday evening “partying” at the best “bar” in town.
***Gym hours are 5:30-6:30am, 9-10am, 12-2pm, 5-9pm, details below***
5:30-6:30am = Women CrossFit
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
7:30-9pm = On-ramp Session #1
1/2 Tabata mash up of the following:
Inch worm to cobra
Then: CFCT foam roll sequence
Run 2x 300m
There will be a active recovery of 100m walk between 300s.
There will be a :60 recovery between 800s.
1×400 all out effort
This type of workout resembles a 5k where you would start fast then settle into your race pace, and finish strong.
Hip stretch with band
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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