After the evening classes tomorrow night, we will be removing the white board and part of the wall to make room for the wood pallets we will use for the flooring. If you will be coming early on Thursday to help us move, please bring the following if you have them:
Work Gloves
Ratchet Set
Power Drill
Rubber Mallet
In case you didn’t notice yesterday, we will be utilizing the stairs every day this week. We want to make sure we don’t miss them too much, HA.
CrossFit Alloy WOD for 2/16/2015:
Core:
Tabata:
Supermans
MetCon:
AMRAP 20 Min:
10 Wall Balls (20/14)(10/9)
10 Burpees
30 Double Unders
Mobility:
Weighted Groin Stretch
Prayer Stretch on Boxes
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
7 Wall Balls (20/14)(10/9)
7 Burpees
20 Double Unders
Brass:
AMRAP 20 Min:
7 Wall Balls (20/14)(10/8)
7 Burpees
60 Single Unders
Bronze:
AMRAP 20 Min:
5 Wall Balls (14/10)(9/8)
5 Burpees
30 Single Unders
Steel: 10 rounds plus 5 reps. Did all wall ball sets of 7 unbroken for 10 rounds. That’s huge for me.
Great job this morning John and BG at 6:15 am!
Nice job on those terrible wall balls Joe! I did 8+8 Platinum, it was a fun (full) 4:30 class.