Workout – Thursday 12/28/2017







Endurance Wod:

Part 1:
500m at fast pace or SR b/t 32-36 (record your time),

Rest: 3min

Part 2:
8 sets:
150m at fast pace or SR b/t 32-36,
100m at moderate pace or SR b/t 28-32,
50m at easy recovery pace)
Rest: None b/t reps or sets.

Rest 3min

Part 3: 500m at fast pace or SR b/t 32-36. Target the same time as the Part 1 500m interval.

For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help fill the gap of weaknesses that each individual may have. A coach will be around to help with your workout and technique. Use this very valuable free time to your advantage!

Open Gym!!!

Suggestions for open gym:

1. Make up a missed workout from this week.

2. Work on weaknesses and make up your own plan for a workout.

3. Have a coach give you a workout to complete.

4. Work on flexibility and mobility.

Open gym time is vital to the success of all our members

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