Today is the first Thursday Open Gym at IA. Here are some ground rules:
- Open Gym will follow our regular schedule.
- You must still sign up for classes. Class caps still apply. This open gym counts against 3 days a week and punch cards.
- Your Open Gym only lasts for an hour. You may stay into the next class if you have an unlimited membership and the next class is not capped.
- A coach will be on duty, but will not run a structured class. If you want special attention, please ask the coach.
- There will be a WOD on the board like any other day. It is your choice whether you want to do any or all of it.
- Everyone must share equipment and be aware of others doing different workouts.
CrossFit Alloy WOD for 1/5/2016:
Olympic Lifting Accessory Work:
EMOM 10 Min:
3 Power Snatch (75%)
MetCon:
4 Rounds for Time:
10 Snatches (95/65)
10 Burpees
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
7 Snatches (95/65)
7 Burpees
Brass:
4 Rounds for Time:
10 Snatches (75/55)
7 Burpees
Bronze:
4 Rounds for Time:
7 Snatches (55/35)
7 Burpees
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