Free Endurance class at 10am every Sunday – CFS

Weekend Workouts


Does Fran lung destroy you? Do you fatigue during chippers? Would you like better cardiovascular capacity /a bigger engine?

Coach Sebastian’s classes will focus on CrossFit endurance / V02 max training capacities as well as running / movement efficiency. Various modalities will be implemented such as running, rowing, body-weight movements, airdynes and more.

This Sundays programming includes
Running drills for warmup
4 X 400m run intervals. 1:1.5 work to rest.
Followed by
4 minute rest
4 rounds of
1 minute airdyne for max calories
1 minute dubs
Rest 1 minute

The programming is not linear but consistency will assist you in performing better in WODs. These workouts are designed to enhance your training, not crush your body before your next workout. drop in anytime. All are welcome to attend. This class does not count toward your normal class schedule.

Power Clean

12 Minute AMRAP
6 Deadlifts (225,155)
12 Push-ups
24 Double Unders

Level 2 -185,125
Level 1 -135,95

30/25 Calorie Bike
40 Sit-ups

Weekly Strength/Benchmark Schedule

At Home Workout
5 Rounds
10 Burpees
15 Air Squats
20 Sit Ups

1 Comment

  • Kathy Baker

    03/26/2017 @ 3:57 pm

    PC 110
    Wod 4 RX

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