6161 E Main St
Farmington, NM 87402
(505) 801-9603
Wodify

Free Friday WOD 06/05/15

June 04, 2015

All classes are open to the public today, for anyone interested in trying CrossFit for the first time. Regular classes will run at 6 am, 8:30 am, noon, 4:30 and 5:30 pm, just come in a few minutes early to get acquainted.  We can’t wait to meet you!

Rack Pull Deadlift: Heavy set of 3

WOD: “Elizabeth”:
For time:
21-15-9 of:
Squat Cleans (135/95 lbs)
Ring Dips

Free Friday WOD:
For time:
21-15-9 of:
Front squats
Up downs

Post WOD mobility: Quad and Hamstring smash and stretch

 
11:00 am Strength Class   DYL
Lift: Box Squat: 12 x 2, 50% Bar, 25% Chain 
Accessory work: 8 x 1 deadlifts: 40% bar 30% band, 3 x 15 Front squats, 
3 x 12 seated sumo deadlifts, 3 x 50 sit ups, 3 x 25 Russian KB swings, 
3 x 15 reverse hypers w/ 25% back squat 1RM 
 Mobility: Lower Back
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