If you have not already signed up, please plan to attend our Nutrition Seminar this Saturday morning at 10am in the Chateau Cafe located in our building. The lecture will be 1 hour in length and will cover topics including: The 3 Macro Nutrients, Making “Better” Choices, Shopping, Portion Control, and Popular Diets. Please sign up so we have an idea of the number attending.
CrossFit Alloy WOD for 6/12/2014:
Strength:
Deadlift
6, 6, 6, 6
MetCon:
As Many Rounds as Possible in 12 Min:
15Pullups
10 Clean and Jerks (75/55)
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Min:
10 Pullups
10 Clean and Jerks (75/55)
Brass:
As Many Rounds as Possible in 12 Min:
10 Pullups (may be banded)
10 Clean and Jerks (75/55)
Bronze:
As Many Rounds as Possible in 12 Min:
10 Ring Rows
10 Clean and Jerks (55/35)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Min:
10 Pullups
10 Clean and Jerks (75/55)
Brass:
As Many Rounds as Possible in 12 Min:
10 Pullups (may be banded)
10 Clean and Jerks (75/55)
Bronze:
As Many Rounds as Possible in 12 Min:
10 Ring Rows
10 Clean and Jerks (55/35)
Deadlift 6 RM – 325 lbs
RX – 5 rounds plus 2 reps
Deadlift 6 RM – 325 lbs
RX – 5 rounds plus 2 reps