The October CrossFit Fundamentals Program starts Monday October 6th. New members may attend the 6:00am or 5:30pm class. Â The Program meets M/W/F of the first week and M/W of the second. Â Each member must attend all 5 classes in a row. Â Once completed, he or she may join the regular CrossFit class on a 3-day a week pass for the remainder of the month. Â To enroll CLICK HERE.
For those of you who have been following the National Pro Grid League, we have been hard at work designing a Grid League Training Class. Â While CrossFit is great training and preparation work for Grid League, we believe that the end goals of Grid League favor slightly different approach to training through function fitness. Â We believe that we have placed the final touches on a training program. Â Before we release it to anyone who wants to try (hopefully the middle of this month), we have a few people around the box testing it. Â Keep your eyes out.
CrossFit Alloy WOD for 10/2/2014:
Skill:
Rowing:
2x ME 1000m row (rest 1:1 or pair up with someone and rest while they row)
MetCon:
4 Rounds for Time:
Run 500M
12 Hang Power Snatches (95/65)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
Run 500M
8 Hang Power Snatches (95/65)
Brass:
4 Rounds for Time:
Run 500M
12 Hang Power Snatches (75/55)
Bronze:
4 Rounds for Time:
1 Road Sprint
8 Hang Power Snatches (55/35)
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
Run 500M
8 Hang Power Snatches (95/65)
Brass:
4 Rounds for Time:
Run 500M
12 Hang Power Snatches (75/55)
Bronze:
4 Rounds for Time:
1 Road Sprint
8 Hang Power Snatches (55/35)
Steel – 16:26
ME 1000m row – 3:53, 3:48
Steel – 16:26
ME 1000m row – 3:53, 3:48