Friday, 18 October 2013

Announcements: 
Just a reminder that Black and Gold t-shirts are still available for purchase (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.

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.  We track 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.

On-Ramp Update: We have about 20 people signed up for the next On-Ramp program, so we are working to get the next session scheduled.  Please be patient as we try to find the next best time that does not conflict with the academy schedule, MIAD tryouts, etc.  If you are interested and you have not signed up yet, please email us at blackandgoldcrossfit@gmail.com, so we can keep you posted once the details are confirmed.

Regular Class:  We will meet in the 3rd floor weight room at 0530.  Jog up to weight room and claim as many deadlift platforms and bars as possible.  You must be a member of Black and Gold CrossFit to attend this workout due to the technical requirements of the workout.  Information for the next On-Ramp session is below.

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

WOD: "DONNY:"
21-15-9-9-15-21
Deadlifts (225#/155#)
Burpees