Most of our members should know by now that Head Coach Jen will be stepping down from her head coach position on August 15th. Â Over the coming weeks, we will be bringing in a substitute coach to help share the load while we transition to a new coaching staff. Â The daily schedule will run as normal and you will still receive the great services we have always offered. Â If you see Ashlee (the new evening coach) around the gym shadowing, make sure you introduce yourself.
The gymnastics work is a little different today. Â We are working on our 1 legged strength this month for two reasons. Â First, to better our gymnastics pistol skill. Â Second, isolation work on each leg is great for increasing our 400m time, the August 2016 Challenge.
CrossFit Alloy WOD for 8/8/2016:
Gymnastics Strength:
Gymnastics Strength Work:
EMOM 6 Min:
10 Box Step Ups (45/25)
MetCon:
For Reps:
5 Min Clean and Jerk (185/125)
Rest 90 Sec
4 Min HP Cleans (135/95)
Rest 90 Sec
3 Min Jerks (95/65)
Rest 90 Sec
2 Min Clean and Jerks (185/125)
Post Reps to Comments
Scaling:
Platinum: As written above.
Steel:
For Reps:
5 Min Clean and Jerk (155/105)
Rest 90 Sec
4 Min HP Cleans (115/75)
Rest 90 Sec
3 Min Jerks (75/55)
Rest 90 Sec
2 Min Clean and Jerks (155/105)
Brass:
For Reps:
5 Min Hang Clean and Jerk (135-115/95-75)
Rest 90 Sec
4 Min HP Cleans (95-75/65-55)
Rest 90 Sec
3 Min Jerks (55/35)
Rest 90 Sec
2 Min Hang Clean and Jerks (135-115/95-75)
Bronze:
For Reps:
5 Min Hang Power Clean and Jerk (95/65)
Rest 90 Sec
4 Min HP Cleans (75/55)
Rest 90 Sec
3 Min Jerks (55/35)
Rest 90 Sec
2 Min Hang Clean and Jerks (95/65)