The next two weeks are the Holidays. Christmas is next week and New Years is the following week. Because of the Holidays, we will have some schedule adjustments based on athlete schedules, vacations, and travel. Here is the planned schedule:
Dec 22 and Dec 23 – Regular Schedule
Dec 24 – Morning and Noon classes only.
Dec 25 – Closed for Christmas Day
Dec 26 – Open Gym from 9am to noon
Dec 27 – Regular Saturday schedule
Dec 28 – Regular Open Gym
Dec 29 and 30 – Regular Schedule
Dec 31 – No 6:30pm class
January 1 – Closed for New Years Day
Jan 2 – Regular Friday Schedule
Jan 3 – Regular Saturday Schedule
Let us know if you have any questions.
CrossFit Alloy WOD for 12/17/2014:
Strength:
Bench Press
3, 3, 3, 3, 3, 3, 3
MetCon:
Every Minute on the Minute for 15 Minutes:
10 Squats
5 Burpees
1 Deadlift (335/225)
On Minute 16, 1 Minute of Max Effort Ring Dips
Post Weight and Ring Dip Reps to Comments
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 15 Minutes:
10 Squats
5 Burpees
1 Deadlift (275/185)
On Minute 16, 1 Minute of Max Effort Ring Dips
Brass:
Every Minute on the Minute for 15 Minutes:
8 Squats
4 Burpees
1 Deadlift (225-185/155-125)
On Minute 16, 1 Minute of Max Effort Hand Release Pushups (may be on knees)
Bronze:
Every Minute on the Minute for 15 Minutes:
8 Squats
4 Burpees
1 Deadlift (155-135/105-95)
On Minute 16, 1 Minute of Max Effort Pushups (may be on knees)
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 15 Minutes:
10 Squats
5 Burpees
1 Deadlift (275/185)
On Minute 16, 1 Minute of Max Effort Ring Dips
Brass:
Every Minute on the Minute for 15 Minutes:
8 Squats
4 Burpees
1 Deadlift (225-185/155-125)
On Minute 16, 1 Minute of Max Effort Hand Release Pushups (may be on knees)
Bronze:
Every Minute on the Minute for 15 Minutes:
8 Squats
4 Burpees
1 Deadlift (155-135/105-95)
On Minute 16, 1 Minute of Max Effort Pushups (may be on knees)
Bench Press – 245 (PR)
completed EMOM with 305lb deadlifts and 29 ring dips
Bench Press – 245 (PR)
completed EMOM with 305lb deadlifts and 29 ring dips
Bench Press – 245 (PR)
completed EMOM with 305lb deadlifts and 29 ring dips
Bench Press: 210 lbs. (for 3 reps)
Steel (modified): Started for 275 lbs. DL and completed 3 rounds but then dropped to 225 lbs. to maintain good form. Did 10 air squats and 5 burpees for all 15 rounds. Completed 17 strict ring dips in Minute 16.
Bench Press: 210 lbs. (for 3 reps)
Steel (modified): Started for 275 lbs. DL and completed 3 rounds but then dropped to 225 lbs. to maintain good form. Did 10 air squats and 5 burpees for all 15 rounds. Completed 17 strict ring dips in Minute 16.