Tuesday, 8 October 2013

Club Membership Requirements: 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. This week we will start tracking 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. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.

Regular Class: We will meet in the '62 Room (CARDIO SIDE by the Rowers) at 0530 - BRING A TOWEL!  This workout is open to EVERYONE!

WOD:
**2 people per rower (alternate so one person rows while the other rests)
5 Rounds of:
Row 500m (rest after each set the amount of time it takes partner to row 500m)

Once partners finish the rowing, immediately move to the weight room side of the 62 Room and do the following:

AMRAP in 8 minutes of:
10 Toes to Bar
10 Ring Dips
10 Kettlebell Swings (with Dumbbells) (55#/35#)

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