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
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