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

Saturday 08/15/15

August 14, 2015

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
Accessory work:
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

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