Some of the Westshore Wod squad after CrossFit Hope
Hey downtown Zoners, have you checked out a class in the Westshore yet? If not and you are curious… here is the current schedule:
Monday
- 12:00pm – 1:00pm
- 5:00pm – 6:00pm
- 6:30pm – 7:30pm
Tuesday
- 5:00pm – 6:00pm
- 6:30pm – 7:30pm
Wednesday
- 12:00pm – 1:00pm
- 5:00pm – 6:00pm
- 6:30pm – 7:30pm
Thursday
- 5:00pm – 6:00pm
- 6:30pm – 7:30pm
Friday
- 12:00pm – 1:00pm
- 5:00pm – 6:00pm (Open Gym with Stephanie)
Satruday
- 8:00am – 9:00am
- 9:00am – 10:00am
Westshore WOD Squad, would you be interested in a 9:30am class during the week? If so, please post to the comments!
Open Gym (Downtown)
- 8:00am – 9:30am
- 10:30am – 12:15pm
- 1:15pm – 2:30pm
- 3:30pm – 4:30pm
Workout of the Day:
Buy In – Shoulder and hip mobility
Handstand practice – 30 minutes including warmup
- handstand hold on a box
- handstand hold against wall
- handstand hold against wall – pull legs away
- handstand hold with a spot
WOD – AMRAP: 15 Minutes
KB SN: 10 (alternating arms)
Goblet Squat: 10
Lunge: 12 (alternating legs)
RX – 55/35
Zone 3 – 35/20
Zone 2 – scale KB as needed
Zone 1 – scale as needed
Cash Out – Pigeon pose – 2 minutes per side, roll out the shoulders
Extra Credit – EMOTM for 10 minutes:
12 Russian swings (HAP)
