We are getting closer to the Halloween Party. Â Saturday night, the party kicks off at 7:00pm. Â Bring your appetite. Â The Chateau Cafe and Cakery has catered the event the last two years and the food is always amazing. Â As you arrive to the party, make sure you check with Matt. Â He will give you your raffle cards based on your October attendance. Â You will be playing for foam rollers. Coming up in November, we are planning a wellness seminar with our chiropractor who will be teaching a foam rolling class.
1 Min drills are a great way to force a high level of intensity and output. Â With a short work period, there is not much time to rest. Â These drills are also great for cardio vascular capacity as the heart rate never has a chance to slow down over a period of a few minutes.
CrossFit Alloy WOD for 10/20/2015:
Core Work:
Alt Tabata Side Plank (1 full tabata, rotate right and left for each work set)
100 Situps for Time
MetCon:
3 Rounds for Reps:
1 Min: Walking Lunges
1 Min:Â 1 Arm KB Snatches (1.25/0.75)
1 Min: Double Unders
1 Min: Rest
Post Reps to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min: Walking Lunges
1 Min: 1 Arm KB Snatches (1/07.5)
1 Min: Double Unders
1 Min: Rest
Brass:
3 Rounds for Reps:
1 Min: Walking Lunges
1 Min: 1 Arm KB Snatches (1/0.75)
1 Min: Single Unders
1 Min: Rest
Bronze:
3 Rounds for Reps:
1 Min: Air Squats
1 Min: 1 Arm KB Snatches (0.5/0.25)
1 Min: Single Unders
1 Min: Rest