Saturday 04/25/15

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: DYU
Warm up: Athlete’s Choice
Lift: Bench press 9 x 3: 40% Bar, 25% Chain: *vary grip from narrow, medium, to wide Accessory work: 3 x 10-15 DB bench, 3 x 10-15 dead hang pull ups, 3 x 20 banded triceps ext,
3 x 15-20 banded face pulls, 3 x 33 V ups
 Mobility: Athlete‚Äôs choice

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