Westshore schedule…

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)

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