ON-RAMP will meet at 0530 in the 3rd floor weight room of Arvin. This class started Tuesday, 22 October 2013, so if you missed this opportunity, please email us at blackandgoldcrossfit@gmail.com to sign-up for the next class (dates TBD). Since we are condensing the On-Ramp training program from 2 weeks into 1 week, attendance at all 5 sessions is mandatory in order to officially be added as a member of the club - membership is required to attend some of the more technical workouts to make sure that you have the appropriate background and training to perform the movements correctly.
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.
Regular Class: We will meet at 0530 in the 62 Room. Please This workout is open to everyone!
WOD: Team BARBARA:
With a partner, complete the following (only 1 person works at a time; split up the reps as needed to get through the workout as a team as quickly as possible)
5 Rounds of:
- 30 Pull-Ups
- 40 Push-Ups
- 50 Sit-Ups
- 60 Squats
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