WOD:
Clean, 1RM
Bench Press, 1RM
Overhead Squat, 1RM

Trainer's corner: This workout is performing just like a CrossFit Total. You have three attempts at each lift. You add the highest load from each lift (1 Clean + 1 Bench Press + 1 OHS) to get a total. You can warm up as much as you want, but once you begin the workout you only get three attempts at each lift.

- Due to an increase in our group training classes (a good thing!), the CF 101 program will only run on Tuesdays, Thursdays, and Saturdays for people starting after February 1st, 2010. It will help to better organize our operations and allow us to provide adequate attention to all of our members. See our Training Schedule for a list of times for CF 101 classes.

- Also, anyone wishing to sign up for our CF 101 program will be required to come into the facility prior to beginning their training and ensure that:

1. Payment is made in full. If paying by check, the check must clear before training will be scheduled.

2. All necessary paperwork, including and most importantly the SECTCF Health Assessment and Liability Waiver, is completed and reviewed by one of our instructors.

3. Program and participant expectations are clearly understood.