Don’t forget, we will be closed this Saturday for the 2016 Winter Chiller. Â The Competition will be at CrossFit Intense in Fairmont, WV. Â It will last all morning and into the first part of the afternoon. Â We have 6 athletes participating this year: Â Mel, Matt, Mitch, Brandon, Courtney, and G-Force. Â Some are competing for the first time. Â If you are able to make the trip, talk with others at the gym to coordinate carpools. Â Don’t forget your blue and white.
CrossFit Alloy WOD for 2/4/2016:
Core:
Alt Tabata Side Plank
MetCon:
AMRAP 12 Min:
Row 2000m
then . . .
Max Effort Front Squats in Remaining Time (115/75)
Mobility:
Foam Roll:
Quads
IT Bands
Hammies
Low Back
Post Front Squat Reps to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
Row 2000m
then . . .
Max Effort Front Squats in Remaining Time (95/65)
Brass:
AMRAP 12 Min:
Row 2000m
then . . .
Max Effort Front Squats in Remaining Time (75/55)
Bronze:
AMRAP 12 Min:
Row 1500m
then . . .
Max Effort Front Squats in Remaining Time (55/35)
Anyone car pooling to CrossFit Intense?