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!


R.K. Barker said...

I'll be at Arvin tomorrow morning at 0530 (and every morning this week except Wednesday) for anyone that want's to come. I haven't decided what I'm doing yet, but it will be good. Hope y'all had a good break!

R.K. Barker said...

Did a barbell complex this morning coupled with pull ups. 5 RFT of: 3 complexes (dead lift into power clean into front squat) 115lbs into 5 pull ups. Vinson showed up too.

R.K. Barker said...

I'll be doing a Back Squat and Strict Press day tomorrow at Arvin for anyone that wants to join. My company has haircut inspection, so it'll be short and heavy.

ErinM said...

Keep it up B&G!

Missing the group and I hope you all have a great semester.

Alex Vinson said...

We miss you too Erin! If you can, keep us updated on what you're doing, we'd love to hear from you.

Yesterday I did the complex with RK. Today I did Deadlifts and Shoulder Presses following the Wendler program. This week it's
(Taking 90% of your 1RM)
3 x 75% (120#/65#)
3 x 85% (135#/75#)
3+ x 95% (170#/85#--I got 7)

It's confusing, I know, but it's a good program. Tomorrow is back squats following the same schematic.

R.K. Barker said...

I won't be able to make it tomorrow morning, my Company is doing height/weight, and since I'm the PD NCO, that's my place of duty. Get after it! I'll see y'all on Monday.