Reminder: Â All t-shirt order must be placed and paid for by tomorrow (Friday). Â If you do not pay for your t-shirts in advance of the order, we will not order a shirt for you.
Our Fundamentals Program is almost done with the first week. Â This time next week, we will have new people joining our Regular CrossFit class. Â Make sure they feel welcome and see how wonderful our community can be.
CrossFit Alloy WOD for 9/11/2014:
Skill:
2 x 30 Sec of each:
Arm only rowing (legs extended)
Body and arms rowing (legs extended)
Introduce legs so seat moves just a few inches
Row with full slide
(Superset jump rope skill 2x 20 SUs, 10 left leg, 10 right leg, 20 SUs, 20 stepping)
MetCon:
As Many Rounds As Possible in 12 Minutes:
15 Deadlifts (155/105)
1 Road Sprint to Garage
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 12 Minutes:
15 Deadlifts (135/95)
1 Road Sprint to Garage
Brass:
As Many Rounds As Possible in 12 Minutes:
15 Deadlifts (115-95/75-65)
1 Road Sprint to Garage
Bronze:
As Many Rounds As Possible in 12 Minutes:
15 Deadlifts (75/55)
1 Stair Climb
Platinum: 5 rounds plus 15 DL @ 155 lbs.
Welcome to Crossfit Alloy, Steve! Good to work out with you at 6:15 am.
Nice performance by Jake and BG with the Platinum Plus by adding handstand walks from the door to the platform between rounds! I hope to join you on those by next month. The right shoulder is almost there!
RX – 3 rounds — DLs kill my lower back :I