The signup sheet is out for Kickball. Â We were going to start on Saturday October 3rd around 1pm. Â However, after speaking with some members, a morning start seemed to be the better option. Â So, we will start around 10:00am. Â This will be a friend and family event, so everyone is welcome. Â Please sign up so we can create teams. Â You must sign up by September 18th. Â If you are bringing someone, please add them to the list so that we can put him/her on a team as well.
CrossFit Alloy WOD for 9/9/2015:
Strength:
Back Squats
3, 3, 3, 3, 3
MetCon:
AMRAP 15 Min:
10 Deadlifts (275/185)
10 Pullups
10 Box Jumps (24/20)
Mobility after WOD
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Min:
10 Deadlifts (225/155)
10 Pullups
10 Box Jumps (24/20)
Brass:
AMRAP 15 Min:
8 Deadlifts (185-155/125-105)
8 Pullups (banded)
8 Box Jumps (24/20)
Bronze:
AMRAP 15 Min:
8 Deadlifts (135-115/95-75)
8 Ring Rows
8 Box Jumps (20/short box)