It’s Free Friday again, so 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 (18 and up), and ability levels.
Skill work: Unweighted deadlift practice, then find a technical 20 rep max
One partner is running 100 m, one partner is working on reps. Alternate tasks when runner returns to the gym. Score is completion time.
100 walking lunge steps
100 sit ups
100 air squats
100 KB swings (53/35 lbs)
Post WOD mobility:Coach’e choice
11:00 Strength Class: Max Effort Upper
Lift: Wide grip paused bench, heavy single