HOLIDAY WEEK SCHEDULE
July 3: Regular morning hours. Evening = 4:30pm class only.
July 4: Closed.
9am CrossFit WOD
Partner Workout
For Time:
Run 1 mile together
10 Rope Climbs
50 Airdyne Calories
10 Man Makers
Run 800 meters together
10 Rope Climbs
50 Airdyne Calories
10 Man Makers
Run 400 meters together
* Run together and split all other reps as you choose. Scaled options available.
10am Running WOD
Extended Warm-up
Beginners: 800m/1 mile easy run
Experienced: 1 mile out, 1 mile back
Footwork drills
Endurance Workout
4 Rounds Of:
• Run 400 meters
• 10 MedBall Burpees
• Rest 30 seconds
Then Row 1000 meters
Strides
5 x 100m for form and efficiency.
Grass terrain will be used if weather & festival cooperate.
