Saturday 02/21/15

Essentials 1: 8:30 – 10:00 am:  Introductory training for those new to CrossFit; this is the first step to getting into our regularly scheduled classes.  Drop-ins are welcome.

Open Gym: 10 am – Noon:  Open to all members who have already completed our Essentials or
                                           OnRamp Course.

Free Trial Class: 11 – 11:45 am:  Free class; open to the public to try out CrossFit for the first time.

Optional Saturday Strength WOD: DYNAMIC UPPER
Warm up: Athlete’s Choice
Lift: 2 board  press: 40% Bar, 25% Chain: 9 x 3 *vary grip from narrow, medium, to wide every set
Accessory work: 3 x 10-12 weighted dips, 3 x 20 bar curls, 3 x 12-15 KB press, 3 x 20 hollow body rocks, 3  x 12-15 pull ups
 Mobility: Pec smash, 2 min. minimum foam roller bank robber stretch, and doorway stretch 2-3 min

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