Solid crew from last Friday evening “partying” at the best “bar” in town.

Tuesday

***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
Burpees
Inch worm to cobra
Then: CFCT foam roll sequence

WOD:
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. 

Mobility:
Hip stretch with band

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

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