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.
Saturday Optional Strength Programming DYU
Bench press 9×3: 50% bar, 30% chain, use floor press max for percentage
3 x 25 Banded push ups, 3 x 20 JM press, 3 x 15 Banded face pulls,
3 x 15 Weighted supinated pull ups, 3 x 50 Leg lifts
Post WOD mobility: Pec and shoulder