Tuesday, 24 September 2013

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 the 62 Room of Arvin 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 the 3rd Floor Weight Room of Arvin at 0530.  Move up to the weight room quickly and claim as many deadlift platforms and bars as possible.  Only members of Black and Gold CrossFit (or those who have validated with previous CrossFit experience) may attend this workout due to the technical requirements.  See information above on how to sign-up for the next On-Ramp session if you would like to join the program.

WOD:  5 Rounds for Time:
- Run 400m (from 3rd floor weight room down hallway towards climbing wall, turn left and run all the way to the end of the hallway, then back to 3rd floor weight room and repeat for a total of 2 laps)
- 15 Deadlifts (155#/95#)
- 30 Sit-Ups