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 DYU
Warm up: Athlete’s choice
Bench press 9 x 3: 50% bar, 30% chain, use floor press max for percentage
4 x 25 push ups
3 x 12 wide grip pull ups
3 x 20 Tate presses
1 x 100 banded face pulls
3 x 30 leg raises
Post WOD mobility: Pec and shoulder