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: 50% Bar, 30% Chain using floor press 1 RM
*vary grip from narrow, medium, to wide
Accessory work: 3 x 10 weighted pull ups, 3 x 25 sled tricep ext, 3 x 20 lateral laying
posterior deltoid raises, 5 x 20 banded face pulls, 5 x 20 band pull aparts, 3 x 40 V ups
Mobility: Athlete’s choice