Don’t forget: Â October Crossfit Fundamentals Program starts on Monday, October 6th at 6am and 5:30pm.
We had a wonderful time at the James Street Gastopub on Saturday and we hope you did as well. Â For those in attendance, they had the advantage of learning about our October “Get to know your fellow member” challenge. Â Here is how it will work:
We have hand picked 3 members. Â Each member has given us 1 interesting fact about himself/herself. Â At the Halloween Party on October 25 in the Chateau Cafe (Mark your calendar) we will have all 3 Facts laid out with a basket behind each fact. Â Your attendance in October will earn you guesses to place in the basket. Â For every 2 classes you attend, you get 1 guess. Â At the end of the night, we will start to draw names from each basket, first person to get it right, wins. Â You will have a chance to win a foam roller, a gift certificate to Whole Foods, or a gift certificate to the Gym. Â All you have to do is attend classes in October and get to know your fellow members.
CrossFit Alloy WOD for 9/29/2014:
Strength:
Snatch Balance
5, 5, 5
Note: Â You may dip and drive
MetCon:
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans (185/125) (75%)
5 Wall Balls (20/14)(10’/9′)
Post Weight to Comments
Scaling:
Platinum Plus: Squat Cleans are based on 75% of your 1 rep max
Platinum: As written above.
Steel:
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans (155/105)
5 Wall Balls (20/14)(10’/9′)
Brass:
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans (135-115/95-75)
5 Wall Balls (20/14)(10’/8′)
Bronze:
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans (95-75/65-55)
5 Wall Balls (14/10)(9’/8′)
Scaling:
Platinum Plus: Squat Cleans are based on 75% of your 1 rep max
Platinum: As written above.
Steel:
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans (155/105)
5 Wall Balls (20/14)(10’/9′)
Brass:
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans (135-115/95-75)
5 Wall Balls (20/14)(10’/8′)
Bronze:
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans (95-75/65-55)
5 Wall Balls (14/10)(9’/8′)
Snatch Balance (5 reps): 75 lbs.
Brass @ 115 lbs. for squat cleans (which coincidently is about 75% of my 1 rep max).
Snatch Balance (5 reps): 75 lbs.
Brass @ 115 lbs. for squat cleans (which coincidently is about 75% of my 1 rep max).
Steel @ 75% (155lbs) – completed all reps
Steel @ 75% (155lbs) – completed all reps
RX – at 185# all reps completed.
Skill – 135lbs
RX – at 185# all reps completed.
Skill – 135lbs