Goal setting clinic: 9:30 am – 10:30 am: Open to the public, this clinic will teach you how to set and achieve goals inside or outside of the gym. This will be a beneficial clinic for athletes of all levels.
$15.00 for members, $25.00 for non-members.
Open Gym: 10 am – Noon: Open to all members who have already completed our Essentials or
Free Trial Class: 11 – 11:45 am: Free class; open to the public to try out CrossFit for the first time.
*Strength programming for those following strength class:
Lift: Bench press: 40% Bar 25% Chain 9 x 3 *vary grip from narrow, medium, to wide every set
Accessory work: 3 x 12-15 DB bench press, 3 x 20-25 band triceps ext, 3 x 20-25 bar curls,
3 x 12-15 pull ups, 3 x 15 shoulder press, 3 x 20 hollow body rocks
Mobility: IT Band smash and stretch, couch stretch