5.13.14 – Schedule


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

Endurance WOD:

Warm Up
1/2 Tabata mash up of the following:
Double unders
Inch worm to cobra
Then: CFCT foam roll sequence

Run 2x 300m 
There will be a active recovery of 100m walk between 300s.
Then 5x800m 
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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