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 at the Shea Stadium track at 0530! This workout is open to EVERYONE!
WOD: 10 Rounds of 100m sprints with 90 seconds rest in between each set.
Post WOD: Burpee Broad Jump Challenge - Who can burpee broad jump across the width of the football field (from sideline to sideline) in the fewest number of broad jumps and the fastest time? Post your time and # of reps in the comment section of the blog. For these burpees, you do not jump up and clap your hands overhead; instead, you explode out of the squat position jumping forward (both feet leaving the ground at the same time) for maximum horizontal distance.
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