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Work out Schedule

 

Practice Schedule  

 

Group

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SPINNER

3PM-4PM

3PM-4PM

3PM-4PM

3PM-4PM

3PM-4PM

 

JUNIOR SPOTTED

3pm-4pm

3pm-4pm

3pm-4pm

3pm-4pm

3pm-4pm

 

SPOTTED

3:30pm-4pm dryland

4pm-5pm Swim

3:30pm-4pm dryland

4pm-5pm Swim

4pm-5pm swim

3:30pm-4pm dryland

4pm-5pm Swim

4pm-5pm swim

 

JUNIOR RACER

3:30pm-4pm dryland

4pm-6pm Swim

3:30pm-4pm dryland

4pm-6pm Swim

*6:15am-7:15am

 

4pm-6pm

*6:15am-7:15am

 

3:30pm-4pm dryland

4pm-6pm Swim

4:00pm-6:00pm

***Crossfit 9am-10am see website for exact dates

RACER

**3:30pm-4pm dryland

4pm-6pm Swim

**3:30pm-4pm dryland

4pm-6pm Swim

*6:15am-7:15am

 

4pm-6pm

*6:15am-7:15am

**3:30pm-4pm dryland

4pm-6pm Swim

4:00pm-6:00pm

***Crossfit 9am-10am see website for exact dates

 

  • Morning workouts are $5 drop in fee per day for Racers and Junior Racer.
  • * Dryland mobility sessions will be with Coach Johnnie. Junior Racer and Racer Dolphins are required to attend please bring shorts, a yoga mat, and running shoes.
  • **Kona Crossfit Free Community Workout of the Day. Held at Kona Crossfit and are open to junior racers and racers as well as their parents. This is not a team run or organized event so please follow instructions from the coach that is there.

-If your swimmer needs to get out early or will be arriving late please email, call, or text us.