Saturday 04/11/15

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


Optional Saturday Strength Programming: Dynamic Upper
Warm up: Athlete’s Choice
Lift: Bench press: 9 x 3 – 45% bar, 25% chain weight
           *vary grip from narrow, medium, to wide every set
Accessory work: 3 x 10-15 DB bench, 3 x 20 barbell curls, 3 x 20 banded triceps ext,
3 x 15-20 band pull aparts 3 x 12-15 strict TTB
 Mobility: Athlete‚Äôs Goat

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