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, so mark your calendars! More info to follow later this week.
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 at 0530. Anyone is welcome to attend this workout, regardless of whether or not you have completed On-Ramp.
WOD: AMRAP 20 min.
-3 Handstand push ups
-6 Knees to elbows
-9 Box jumps (20/24)
-12 Wall balls (14/20)
***Take some time and perform stretching before starting workout. I recommend:
3 rounds (Take your time, this is not a race!)
-2 inch worm push ups
-4 spider man's
-6 air squats (try keeping hands together and extended over head while remaining as vertical as possible).
No comments:
Post a Comment