Tuesday
***Gym hours are 5:30-7:30am, 9-10am, 5-8pm, details below***
5:30-6:30am = Women CrossFit
6:30-7:30am = Olympic Weightlifting class
9-10am = Women CrossFit
5-6pm = Endurance class / Youth Strength & Conditioning program / Extra Open Gym Hours
6-7pm = Women CrossFit
7-8pm = CrossFit
Oly WOD:
Clean (HB) 50|4+(4 F.Sq) 65|3 75|3 80|3 85|2×2
F.Squat 50|5 60|3 70|3 75|3 80|3 85|3×3
Push Press 50|5×2 60|4 70|4×3
Endurance WOD:
Warm up: jog 400m
CFCT foam roll sequence
WOD:
In a 50 min time cap:
2K row
200 double unders or 400 singles
2 mile run
Cool down:
Elevated pigeon 2 min ea leg
Calf stretch 2 min ea leg
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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