Thursday, 24 October 2013

ON-RAMP  will meet at 0530 in the 62 room of Arvin.  This class started Tuesday, 22 October 2013, so if you missed this opportunity, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next class (dates TBD).  Since we are condensing the On-Ramp training program from 2 weeks into 1 week, attendance at all 5 sessions is mandatory in order to officially be added as a member of the club - membership is required to attend some of the more technical workouts to make sure that you have the appropriate background and training to perform the movements correctly.

As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. We track attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status.

Regular Class: We will meet at 0530 in the 3rd Floor Weight Room. Please bring a jump rope and try to be first in the door of Arvin when it opens and move to the 3rd floor weight room to claim at least 3 of the squat racks.  If you get 3 racks, you might be able to use the front and back rack positions for a total if 6 bars/stations.  Set different weights on each bar and pair up or triple up as needed - everyone shoud be staggered enough throughout this workout allowing everyone in the group to do the WOD at the same time.  This workout is only open to members of the club (those who have been participating regularly since the beginning of this school year and those who have successfully completed one of the On-Ramp sessions).

WOD: FOR TIME:
Complete 100 Double Unders, immediately followed by:
5 Rounds of:
- 5 Back Squats (Advanced: 225#/155#.  Intermediate: 155#/115#.  Beginner: 95#/65#.  Regardless of level, scale as appropriate for your ability level).
- 10 Burpees
- 15 Kettlebell Swings (53#/35# - scale as appropriate based on your ability level)
Once 5 rounds are complete, do 100 Double Unders.

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