Announcement:
#1: Black and Gold t-shirts have arrived (same design). If you would like to purchase a shirt, contact MAJ Pete Young via email or stop by his office in Thayer Hall, Room TH 253 (probably best to coordinate with him first). T-shirts are $20. If you are not local and would like a shirt, email us at blackandgoldcrossfit@gmail.com for more information.
#2: There will be a skills clinic this Saturday in Arvin at 0900. Meet up in the 3rd floor weight room as soon as the doors open. Power Cleans will be the main focus, but we are open to working on other movements and skills for anyone who is interested.
On-Ramp: Meet in Arvin's 62 Room at 0530. Just a reminder that a minimum attendance of 8 out of 10 sessions is required before you can start participating in the regular workouts. If you missed out on this On-Ramp session, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next session. This is an amazing opportunity that would costs hundreds of dollars in the civilian world so come check it out! If you already have CrossFit experience, contact us as well so we can validate your skills/experience to determine whether or not you will still be required to attend On-Ramp first.
**There will be some sessions that anyone is welcome to attend, but On-Ramp will be a requirement for the more technical workouts.
Regular Class: We will meet in Arvin 62 room - CARDIO side at 0530. Anyone is welcome to attend this workout, regardless of whether or not you have completed On-Ramp.
WOD:
In any order:
- Row 2K for time
- Run on treadmill max distance in 8 min.
- Ride the stationary bike for max distance in 8 min.
Then, if you have time and you are still feeling good, Death by Kettlebell Swings (or dumbbell swings) if you don't want to go down to the Functional Fitness room.
Prescribed Weight: 53# for men / 35# for women
- 2 Kettlebell Swings when the clock starts
- 4 Kettlebell Swings at 1:00
- 6 Kettlebell Swings at 2:00
- keep increasing by 2 at the top of every minute and see how far you can get until you are no longer able to get the required number of reps completed within the minute.
Hope to see you all at the Skills Clinic on Saturday!
1 comment:
7:51 2k, 1.11 miles on the treadmill, and about 4 miles on the bike. Did 7 rounds of KB swings and then had to cut it off. As Rx'd.
Post a Comment