If you want to go to the Gaynor’s School of Cooking on March 18th, be sure to watch Facebook today at noon. A link will post to register on Mindbody. Remember, we are charging $80 for online registration by credit card to offset credit card fees. If you do not wish to pay the extra $5, you may register at the gym, but you risk being capped. First 20 registrations get in.
Also, don’t forget that Wednesday nights at 6:30pm is now an Olympic Lifting Class, not a CrossFit class.
CrossFit Alloy WOD for 1/25/2017:
Gymnastics Skill Work:
Ring Pushup Hold
5x
45 Sec Work
45 Sec Rest
MetCon:
For Time:
Row 500m
then . . .
4 Rounds
6 Back Squats (155/105)
12 Toes to Bar
Rest 2 Min
Row 500m
6:30pm – Olympic Lifting with Forged Steel Weightlifting Club
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
then . . .
4 Rounds
6 Back Squats (135/95)
8 Toes to Bar
Rest 2 Min
Row 500m
Brass:
For Time:
Row 500m
then . . .
4 Rounds
6 Back Squats (115-95/75-65)
8 Hanging Leg Raises
Rest 2 Min
Row 500m
Bronze:
For Time:
Row 500m
then . . .
4 Rounds
6 Back Squats (75/55)
8 Lying Leg Raises
Rest 2 Min
Row 500m
Okay I’m cocnivned. Let’s put it to action.