Don’t forget that our Halloween Party is October 29th at the Chateau Cafe and Cakery. Â It will start around 7:00pm. Â This will be a costume party and we expect to see some amazing costumes. Â In the past, we have asked for a $10.00 cover charge to help defray the cost. Â At this time, we still plan to ask for that cover, but stay tuned for changes. Â Also, there will be games and prizes.
CrossFit Alloy WOD for 10/12/2016:
Gymnastics Skill Work:
Tabata:
1: Low Ring Support
2: Dip Support
3: Ring Dips
MetCon:
For Time:
21, 15, 9
Bar Facing Burpees
Overhead Squats (95/65)
CTB Pullups
7:30pm – Olympic Lifting with Greene Barbell Club is CanceledÂ
Scaling:
Platinum: As written above.
Steel:
For Time:
21, 15, 9
Bar Facing Burpees
Overhead Squats (75/55)
Pullups
Brass:
For Time:
15, 12, 9
Bar Facing Burpees
Overhead Squats (75/55)
8, 6, 4 Jumping Pullup Negatives
Bronze:
For Time:
15, 12, 9
Burpees
Overhead Squats (55/35)
Ring Rows