Tuesday
***Gym hours are 5:30-7:30am, 9-10am, 12-2pm, 5-8pm, details below***
5:30-6:30am = Women CrossFit
6:30-7:30am = Olympic Weightlifting class
9-10am = Women CrossFit
12-2pm = Extra Open Hours
5-6pm = Endurance class / Youth Strength & Conditioning program / Extra Open Gym Hours
6-7pm = Women CrossFit
7-8pm = CrossFit
Oly WOD:
PCl + Jerk 50|(4+4)x2 60|3+3 65|2+2 70|(2+2)x3
OHS 50|6 60|4 70|3 80|3 85|3×3
Push Press 50|5×2 60|5×2 70|3×2
Endurance WOD:
Warm up:
2000 m Partner Row
Switch every 250m
Partner sits a the bottom of their squat. If your partner comes out of their squat you must stop rowing.
CFCT Foam Roll
Strength: barbell good mornings
Focus on quality of movement
5×10 increase weight ea round
WOD: 4 RFT
800m at a moderate pace
200m row at a sprint
10 OH split jumping lunges with a 35/25 plate.
No rest between rounds
Cool Down: walk a 200m
Then elevated pigeon 2min ea leg
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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