Saturday 02/28/15

OPEN GYM 10:00 AM – 12:00 PM Open to all members who have completed either OnRamp or Essentials.  This is the time that some of our athletes will complete their CrossFit Open WOD, so feel free to come in and cheer them on!

Optional Saturday Strength WOD:
Warm up: Athlete’s Choice
Lift: 2 board press: 45% Bar, 25% Chain: 9×3 *vary grip from narrow, medium, to wide every set
Accessory work: 3 x 10-12 dumbbell bench, 3 x 20-25 overhead banded triceps  ext, 3 x 15-20 band pull aparts, 3 x 20 kipping TTB, 3 x 12-15 KB or DB press
 Mobility: Scapular smash (2 min. minimum per side) and posterior capsule stretch 2-3 min

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