It is the start of a new week. Â As we enter the second full week of April, we have some events coming up.
First, Gymnastics is scheduled to return this Wednesday night at 6:30pm. Â If you want to join the class at 6:30pm, make sure you sign up and reserve your spot. Â The seminar is a 6 week program that costs $100.00. Â The goal is help you achieve your first muscle up or increase your muscle up efficiency.
Second, we are headed to the James Street Gastropub this Saturday at 7pm. Â We have 25 people currently signed up, so there are not more spots in our reservation. Â However, if you want to be placed on a waiting list, let a coach know. Â On the flip side, if you have reserved a spot in our reservation, but cannot make it, let us know so that we may open you spot to other members.
CrossFit Alloy WOD for 4/13/2015:
Skill:
We will be continuing our Strict Muscle Up work. Â We will repeat last week’s skill today to make sure we are getting a lot of work on these movements:
6 Sets for Quality
3 Dead hang Chest to Bar Pullups
* If a band is required, use a harder band
* If you regularly do Ring Rows, start jumping chest to bar pullups
4 Sets for Quality
3 Skin the Cats
or
3 Modified Skin the Cats with a 15 Second Hold
* See video below for Skin the Cat and Modified versions
MetCon:
For Time:
1 Road Sprint
30 Burpees
30 Jump Over Boxes (24/20)
30 Thrusters (45/35)
15 Burpees
15 Jump Over Boxes
15 Thrusters
1 Road Sprint
Post Time to Comments
Scaling:
Platinum: As written above.
Brass:
For Time:
1 Road Sprint
20 Burpees
20 Jump Over Boxes (24/20)
20 Thrusters (45/35)
10 Burpees
10 Jump Over Boxes
10 Thrusters
1 Road Sprint
Bronze:
For Time:
1 Road Sprint
20 Burpees
20 Jump Over Boxes (20/Short Box)
20 Thrusters (45/35)
10 Burpees
10 Jump Over Boxes
10 Thrusters
1 Stair Climb
Scaling:
Platinum: As written above.
Brass:
For Time:
1 Road Sprint
20 Burpees
20 Jump Over Boxes (24/20)
20 Thrusters (45/35)
10 Burpees
10 Jump Over Boxes
10 Thrusters
1 Road Sprint
Bronze:
For Time:
1 Road Sprint
20 Burpees
20 Jump Over Boxes (20/Short Box)
20 Thrusters (45/35)
10 Burpees
10 Jump Over Boxes
10 Thrusters
1 Stair Climb
Scaling:
Platinum: As written above.
Brass:
For Time:
1 Road Sprint
20 Burpees
20 Jump Over Boxes (24/20)
20 Thrusters (45/35)
10 Burpees
10 Jump Over Boxes
10 Thrusters
1 Road Sprint
Bronze:
For Time:
1 Road Sprint
20 Burpees
20 Jump Over Boxes (20/Short Box)
20 Thrusters (45/35)
10 Burpees
10 Jump Over Boxes
10 Thrusters
1 Stair Climb
Platinum – 11:34
Platinum – 11:34
Platinum – 11:34
Platinum: 14:15
Platinum: 14:15
Platinum: 14:15