For this Saturday:
Beginners: Your class times are 9:15 a.m. (meet out the back gate), 10:15 a.m., and 11:15 a.m.
Intermediate and Advanced athletes: Show up as early as possible, warm-up, and start your CF Total as early as possible. It may take you up to 2-3 hours to finish.
(A) Soft Tissue Work (5 min)
(B) GymNASTY mobility + trainer's choice of movement exercises (10 min)
(C) 2x 55s Forearm Plank Hold, 30s Break between sets (2 1/2 min)
(D) Barbell Review (3 min)
- Strict Press
(E) CrossFit Total. Maximum 3 Declared Attempts Per Lift. Trainer or Advanced lifter must watch and judge your attempts.
- Find a 1 Rep Max Squat
- Find a 1 Rep Max Strict Press
- Find a 1 Rep Max Deadlift