5.27.14 – WOD



***Gym hours are 5:30-6:30am, 9-10am, 12-2pm, 5-9pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting Class (starts 6/1)

9-10am = Women CrossFit

12-2pm = Extra Open Gym hours

5-6pm = Endurance class / Extra Open Gym hours / Youth Strength & Conditioning class (starts 6/1)

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

7:30-9pm = On-ramp Session #6

Endurance WOD:

Warm Up:
250m Row
CFCT foam roll seq
10 inch worm to cobra
10 duck walks forward and back
Skip to mailbox and back

Skill: one legged KB dead lift
3 rounds of 10 ea leg
Increase load ea round

2 Rounds
3×600 with :45 rest between intervals
Then rest 4 minutes and repeat

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

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