Free Trial Thursday 8/17/23

August 16, 2023
Free Trial Thursday 8/17/23


Our 10 year anniversary party celebration is this weekend! Aug 18-20! We will not be holding classes Friday evening or all weekend long!

The Mobility

Scap Wall Slides

Door Frames

The Warm-up

8:00 Working Through the Following Movements


Phelps Swings

Gravel Run

R1 - with Barbell

R2 - 30%

R3 - 40%

R4 - 45%

The Strength

We are continuing to work on percentages based on our 1 Rep Max found a few weeks ago. If you do not know what your 1 Rep Max is or are a new CrossFitter, you will simply use the percentages as an RPE (Rate of perceived exertion) to determine how much weight should be on your bar. You can increase weight if it feels good and the form is on point. Form first, weight increase second.

Barbell Bench

On a 2:30 Loop

5 @ 55%

5 @ 62.5%

5 @ 67.5%

5 @ 70% x 2

2:00 Loop

Incline Chest Press (DB from bench)

The Met-Con

As Many Rounds/Repetitions and Calories As Possible in 22:00 With A Partner

Athlete 1: Row for Cal

Athlete 2:

1 Round of:

Plate Ground to Overhead


Kettlebell Swing

Ab Mat Sit-Up (AMSU)


EZ Bar Pull-overs

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