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 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 extensions
1 x 100 Banded face pulls
3 x Max plank hold, 1 min rest between sets
Post WOD mobility: Pec and shoulder