Announcements:
#1: Until further notice, Arvin Gym has RESUMED normal operating hours. Therefore, we will continue to be able to do workouts at 0530 in the gym.
#2: T-Shirts: 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.
#3: 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. This week we will start tracking 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.
Regular Class: We will meet in front of Arvin at 0530. This workout will include running outside and the stairs inside, so dress accordingly. This workout is only open to club members and those who attended the Power Clean skills clinic this past weekend.
Strength Work:
Front Squat: 5-5-3-3-1-1
***Start with an empty bar to practice the technique and ensure you have proper form. Slowly start adding weight and do sets of 5. Once you find a weight where a set of 5 is challenging for you, count that as set #1. Continue adding weight and work towards finding your 1 Rep Max.
METCON: 15-12-9 of:
- Front Squats (80% of your 1 Rep Max)
- Box Jumps
- Pull-Ups
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