The October CrossFit Fundamentals Program starts today at 6am. Â For anyone who wants to try CrossFit, this is the best way to get started. Â Over the next 5 classes, we will introduce our new members to the basic movements, standards, and proper form. Â The classes meet at 6am and 5:30pm on M/W/F of this week and M/W of next week. Â You may attend either 6am or 5:30pm as long as you complete all 5 classes. Â Once completed, make sure you tell you coach that you want to continue into your 3 day a week pass for the remainder of the month and we will get you signed up.
For the rest of our members, if you see a new face, introduce your self. Â Remember, the Get to Know Your Fellow Members Challenge is going on right now. Â So, make sure you get chatty!!!
Today starts our October Strength Program. Â This month will feature Split Jerks and Back Squats. Â Make sure you are recording your numbers.
CrossFit Alloy WOD for 10/6/2014:
Strength:
Split Jerk
8, 8, 8
MetCon:
As Many Rounds As Possible in 18 Minutes:
1 Road Sprint
10 Burpees
30 Double Unders
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 18 Minutes:
1 Road Sprint
7 Burpees
20 Double Unders
Brass:
As Many Rounds As Possible in 18 Minutes:
1 Road Sprint
7 Burpees
60 Single Unders
Bronze:
As Many Rounds As Possible in 18 Minutes:
1 Stair Climb
5 Burpees
50 Single Unders
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 18 Minutes:
1 Road Sprint
7 Burpees
20 Double Unders
Brass:
As Many Rounds As Possible in 18 Minutes:
1 Road Sprint
7 Burpees
60 Single Unders
Bronze:
As Many Rounds As Possible in 18 Minutes:
1 Stair Climb
5 Burpees
50 Single Unders
Split Jerk (8 reps): 95 lbs.
Platinum/Brass: Road Sprint/10 burpees/60 single unders; 5 complete rounds.
Myra: Welcome to the Box! Good luck with fundamentals!
Split Jerk (8 reps): 95 lbs.
Platinum/Brass: Road Sprint/10 burpees/60 single unders; 5 complete rounds.
Myra: Welcome to the Box! Good luck with fundamentals!
Split Jerk – 115lbs
Platinum – 5 rounds plus half a round sprint
Split Jerk – 115lbs
Platinum – 5 rounds plus half a round sprint
Split Jerk – 175 lbs
RX – 5 rounds plus an incomplete sprint by like 25 secs
Split Jerk – 175 lbs
RX – 5 rounds plus an incomplete sprint by like 25 secs