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: Floor press 9 x 3: 45% Bar, 25% Chain: *vary grip from narrow, medium, to wide Accessory work: 3 x 12-15 DB bench, 3 x 15-20 banded face pulls, 3 x 15 wide grip pull ups,
3 x 15-20 skull crushers, 3 x 50 flutter kicks
Mobility: Athlete’s choice