As we leave March and enter April, we can only continue to wish for warmer weather. Mother Nature teased us a little with some high 50’s and 60’s. We hope those higher temperatures return quickly. As we move into April, we have been saying it for weeks, we will be starting to run. If you are in the morning classes, you may want to plan accordingly with layers of clothes. The runs will be primarily road sprints.
The Gymnastics Seminar signup sheet is on the main table for the Wednesday night session. It will start April 15th at 6:30pm. Make sure you sign up. We need at least 7-8 people. The seminar caps at 12 people.
CrossFit Alloy WOD for 3/31/2015:
Strength:
Split Jerks
1, 1, 1, 1, 1, 1
MetCon:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (1.5/1)
30 Sec Rest
1 Min Shoulder to Overhead (115/75)
30 Sec Rest
Post Weight and Reps to Comments
10:00am – Road Warrior Boot Camp with Vanessa
7:30pm – Yoga with Amanda
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (1.25/0.75)
30 Sec Rest
1 Min Shoulder to Overhead (95/65)
30 Sec Rest
Brass:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (1/0.5)
30 Sec Rest
1 Min Shoulder to Overhead (75/55)
30 Sec Rest
Bronze:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (0.75/0.25)
30 Sec Rest
1 Min Shoulder to Overhead (55/35)
30 Sec Rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (1.25/0.75)
30 Sec Rest
1 Min Shoulder to Overhead (95/65)
30 Sec Rest
Brass:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (1/0.5)
30 Sec Rest
1 Min Shoulder to Overhead (75/55)
30 Sec Rest
Bronze:
3 Rounds for Reps:
1 Min Rowing for Cals
30 Sec Rest
1 Min KB Swings (0.75/0.25)
30 Sec Rest
1 Min Shoulder to Overhead (55/35)
30 Sec Rest
Split Jerk – 235 lbs
Platinum – 182 reps
Split Jerk – 235 lbs
Platinum – 182 reps