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

WOD 09/04/15 FREE FRIDAY

September 03, 2015

It’s Free Friday again!  All regular classes are open to the public today.  Have you been considering trying out CrossFit, but not quite sure?  Come in and try out a class to see if it’s for you, you might just get hooked!  Classes are at 6 am, 8:30 am, Noon, 4:30 pm, and 5:30 pm and are open to all types, ages, and ability levels.

Skill work: Kettlebell swings and air squat clinic

WOD: “TABATAs”
Squat
1 min rest
Russian KB swings (53/35 lbs)
1 min rest
20 m sprint
1 min rest
Grasshoppers (total)

Post WOD mobility: Couch stretch, 2 minutes each

11:00 Strength Class: Max Effort Upper
Lift: ​Pin press, Heavy single
Accessory work: ​3 x 6-­8 Bench Press
3 x 12 Chain weighted ring rows
3 x 20 Band triceps extensions
3 x 15 DB sidelying post delt raises (each side)
3 x 1 min Oblique (side) planks, 30 sec rest
Mobility: ​Pec and shoulder

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