Saturday 08/29/15

Reminder:  Dr Doug Pendergrass is coming in to speak with us at 9 am about the type of work he does and who may benefit from it.  From 9:30 to 11:30 he will do free, 15 minute consultations for anyone interested and there are still 2 spots open!  This is a huge gift and we are so excited and lucky to have him coming to do this for us; he is easily one of the best practitioners in Farmington.

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 Strength Programming   DYU
Bench press 9 x 3: 50% bar, 30% chain, use floor press max for percentage
Accessory work:
3 x 15 DB bench
3 x 20 DB JM presses
3 x 25 Banded face pulls
3 x 15 Weighted supinated pull ups
2 x 50 Alternating V-ups
Post WOD mobility: Pec and shoulder

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