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

Free Friday WOD 10/02/15

October 01, 2015

It’s Free Friday again!  All regular classes are open to the public today.  Have you been considering trying out CrossFit, but not quite sure?  Come in and try out a class to see if it’s for you, you might just get hooked!  Classes are at 6 am, 8:30 am, Noon, 4:30 pm, and 5:30 pm and are open to all types, ages, and ability levels.

Skill work: Medicine ball cleans

WOD: AMRAP in 15 minutes of:
100 m run
15 med. ball cleans (20/14 lbs)
10 up downs

Post WOD mobility: Calf and couch stretches, 3-4 minutes each side

11:00 Strength Class: Max Effort Upper
Lift: Bench press, Heavy single 
Accessory work:3 x 6-8 Floor press
3 x 15 DB rows
3 x 10 Push press
3 x 15 DB sidelying posterior deltoid raises
3 x 20 Close grip bench
3 x 12 strict TTB
 Mobility: Pec and shoulder
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