Essentials 1: 8:30 – 10:00 am: Introductory training for those new to CrossFit; this is the first step to getting into our regularly scheduled classes. Drop-ins are welcome.
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.
Optional Strength WOD: DYNAMIC UPPER
Lift: Bench press 60% Bar, 25% Chain: 9×3 *vary grip from narrow, medium, to wide every set
Accessory work: 3 x 12-15 DB bench press, 3 x 20-25 overhead banded triceps ext, 3 x 20 bar
curls, 3 x 15 KB press, 3 x 20 bench crunches
Mobility: Pec smash, 2 min. minimum foam roller bank robber stretch, and doorway stretch