ON-RAMP will meet at 0530 in the 3rd Floor weight room. 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. This workout is open to EVERYONE!
WOD: "DT" 21-15-9:
- Hand-Stand Push-Ups
- Ring Dips
- Push-Ups
***As part of your warm-up, take about 5 minutes to practice hand-stand push-ups and work on a different scaling option if you do not have the full hand-stand push-up yet. If you have hand-stand push-ups, try to work on kipping hand-stand push-ups.
Post-WOD:
Alternating Tabata Sit-Ups and Squats (1st round sit-ups, 2nd round squats, 3rd round sit-ups, etc. for a total of 16 rounds, 8 of each exercise).
***Tabata is 8 rounds (per exercise) of 20 seconds of work, 10 seconds of rest
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