Tuesday, 22 October 2013

ON-RAMP starts today, Tuesday, 22 October 2013.  For everyone who has been interested in joining the Black and Gold CrossFit program, now is your chance!!  Don't miss this exciting opportunity!  If you would like to participate, please meet in the 3rd floor weight room of Arvin at 0530.  This session will run from 0530-0630 Tues-Fri and then a 2-hour session on Saturday morning, 26 October.  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 on the Cardio Side by the Rowers.  This workout is open to EVERYONE!

WOD: Partner Workout in 2 segments:
1st Segment: Partner A rows for Calories while Partner B does max burpees in 1 minute and then switch.  After each partner completes each exercise, rest for 45 seconds.  Then, repeat 3 times (total of 4 rounds).

2nd Segment: Partner A does double unders while Partner B does Med Ball Cleans for 1 minute and then switch.  After each partner completes each exercise, rest for 45 seconds.  Then, repeat 3 times (total of 4 rounds).