Thursday, 21 August 2014

Meet at 0530 in the 3rd floor weight room...

1 rep max front squat


12 minute AMRAP
5 x front squat (60% of 1rep max)
10 x burpies

Wednesday, 20 August 2014

Meet in powerlifting room at 0530

1rep max power clean


15 min AMRAP
500m row
20kbs (53/35)

Tuesday, 19 August 2014

Meet down at the river courts at 0530...

1 mile timed run (max effort)


20 pull-ups
15 dips
Run the staircase
30 sit-ups at top
Back down stairs and repeat

Monday, 18 August 2014

For members only today...0530 in the powerlifting room
Crossfit Total, to benchmark the start
Black and Gold Crossfit is on hiatus for the summer as we all engage in various military training and professional development activities. Enjoy the experiences you have, check out local boxes and come back ready for more during Reorgy Week!

Thursday, 29 May

Welcome to the Army 2LT Erin Mauldin, 2LT Louis Tobergte and 2LT Jessica Niemiec!



10 Supermans
15 dumb bell bench press
20 weighted sit-ups
15 dumb bell push press
10 leg-raises

Post rounds to comments.

Wednesday, 28 May - GRADUATION DAY!

Congratulations to the Firsties on their graduation! See you guys out there!

WOD: AMRAP 14 (In honor of the Class of 2014)

60 second plank hold
50 jumping jacks
40 sit-ups
30 air squats
20 push-ups
10 handstand kickups