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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