Dont’ forget that this weekend is the Patriot Games at CrossFit Raw in Gibsonia, PA. Â This yearly competition is a 4 person team competition. This year, we have two teams competing. Â Team 1 is the coaches. Â Team 2 is Brandon, Courtney, Adam, and Hillary. Â Because all of our coaches will be in a team, there will be no one to run Saturday morning classes. Â As such, we will be closed.
Last chance to give us your feedback via the 3 Month Goals Feedback Survey. Much appreciated!
Our gymnastics skill work this week is designed around Toes to Bar. Â This gymnastics movement is full body movement that requires both the flexibility and stregnth to get your toes all of the way to a pull-up bar while hanging from that bar. Â Kipping toes to bar also requires proper timing.
CrossFit Alloy WOD for 6/8/2016:
Gymnastics Skill Work:
Toes to Bar:
Working on Timing for Toes to Bar
Tabata Lying Leg Lifts
MetCon:
AMRAP 15 Min:
55 Double Unders
15 CTB Pullups
5 Hang Power Cleans (155/105)
7:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
Platinum: As written above.
Steel:
AMRAP 15 Min:
40 Double Unders
10 CTB Pullups
5 Hang Power Cleans (135-115/95-75)
Brass:
AMRAP 15 Min:
40 Double Unders or 120 Single Unders
10 CTB Pullups (Banded)
5 Hang Power Cleans (115-95/75-65)
Bronze:
AMRAP 15 Min:
80 Single Unders
10 Jumping Chest to Bar Pullups
5 Hang Power Cleans (95-75/65-55)
Steel: 5 rounds plus 44. All chest to bar done strict (no bands or kipping). Hang Power Clean weight at 115 lbs. Double-Unders felt good today.