Saturday 07/18/15

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.

Saturday Optional Strength Programming  DYU 
Bench press 9×3: 50% bar, 30% chain, use floor press max for percentage
Accessory work:
3 x 25 Banded push ups, 3 x 20 JM press, 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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