Regular Schedule: 9:30am & 10:30am CrossFit
Workout of the Day
"Fight Gone Bad!"
Three rounds of:
Sumo deadlift high-pull, 75/55
Box Jump, 20"
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
1/2 Marathon - 4 mile
80% of your 5k Time trial
Marathon - 8 mile Tempo Run
80% of your 10k Time Trial
Example of pace:
10:00 minute mile during TT. Today you run at 12:00 minute pace.
8:00 minute mile during TT. Today you run at 9:36 minute pace.
6:00 minute mile during TT. Today you run at 7:12 minute pace.