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
OnRamp Course. No skills check-off is required for this Open Gym time.
Free Trial Class: 11 – 11:45 am: Free class; open to the public to try out CrossFit for the first time.
Optional Saturday Strength Programming:
Warm up: Athlete’s Choice
Lift: Bench press 9 x 3: 40% Bar, 25% Chain: *vary grip from narrow, medium, to wide every set
Accessory work: 3 x 10-15 dips, 3 x 12-15 shoulder press, 3 x 12-15 pull ups, 3 x 15-20 banded face pulls, 3 x 20 hollow body rocks
Mobility: Athlete’s Goat