Saturday 07/11/15

*Our next scheduled Essentials 1 Class is Saturday July 18th at 8:30 am.

Open Gym: 10 am – Noon:  Open to all members who have already completed our Essentials or
OnRamp Course. No skills check-off is required for this Open Gym time.

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

Optional Saturday Strength Programming DYU
Bench press 9 x 3: 50% bar, 30% chain, use floor press max for percentage
Accessory work:
3 x 25 Banded push ups
3 x 20 JM presses
3 x 15 Banded face pulls
3 x 15 weighted supinated pull ups
3 x 50 Leg lifts

Post WOD mobility: Pec and shoulder

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