6161 E Main St
Farmington, NM 87402
(505) 801-9603

Saturday 08/08/15

August 07, 2015

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
Accessory work:
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.

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