It’s Free Friday!!!!! For all of you that have been thinking about trying CrossFit, this is your day! Come in to any regular class and try CrossFit out with no committment and no cost, just show up 10 minutes early and be ready for a fun workout like you’ve never experienced before.
Classes run at 5 am, 6 am, 8:30 am, 12 noon, 4:30 pm, and 5:45 pm.
Virtuosity tip: Perform every rep like your coach is watching.
WOD: Five rounds for time of:
205/155 pound Power clean, 3 reps
10 Burpee pull-ups
Post WOD Mobility: Rig hamstring stretch, 2 minutes each; Lizard pose, 2 minutes each; Rig lat. stretch, 1-2 minutes each
11:00 am Strength Class:
Lift: Wide grip, fat bar bench press + 30% chain, heavy single