Conjugate Strength Clinic: 8:30 am – 10:30 am: Cost: $15.00 members, $25.00 non-members
It will cover: How to participate in the programming in order maximize results
How to blend strength class and regular class for an irregular schedule
How to fit Olympic lifting into Conjugate programming
How to personalize your accessory work
How to optimize Open Gym and stay safe
Accessory work Q&A
ACF’s new strength class schedule, beginning 8/31/15
FREE Lecture: 12:00 – 1:00 pm: Dr. Kristen Lum, ND, LAc, MSOM
Dr. Lum is a naturopathic doctor and licensed acupuncturist practicing in
Durango, CO. She is a fantastic resource for anyone looking to optimize their
health and performance, as well as for anyone with chronic health problems
that haven’t been successfully treated, or even identified, by Western
medicine. If you have any problems with energy levels, digestion, sleep
and/or recovery, hormones, or even pain, she is worth listening to. We are so
lucky to have her coming down to talk to us, don’t miss it!!
For more info on Dr. Lum and her practice click here: Dr. Kristen Lum
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 Strength Programming DYU
Bench press 9 x 3: 50% bar, 30% chain, use floor press max for percentage
3 x 20 Dips
3 x 15 Pull ups
1 x 100 Banded tricep ext
1 x 100 Banded face pulls
3 x Max plank hold, 1 min rest between sets
Post WOD mobility: Pec and shoulder
*Our next Essentials 1 Class is scheduled for Saturday August 15th at 8:30 am.