Announcements
Hey everyone! One Saturday January 29th at 9:30am we will be hosting a fundraiser workout for Seth Poling and the S.E.T.H. project. Seth and I went to Fairmont State together and has been fighting ALS. $30 will get you a T-Shirt and a spot in the workout but feel free to donate more if you are able. The money goes to help with the expense of his 24 hour care as well as setting up a scholarship in his name. There is a signup form in the gym now and the signup deadline is January 7th so please signup as soon as possible.
The workout is as follows:
Buyin
144 double unders (For each registered person with ALS is WV)
10 rounds of:
10 Box Jump Overs 24/20 (scaled 16/12)
3 Power Clean 155/115 (105/75)
8 Burpees
6 Toes to Bar
Cash out
144 Double Unders
Please let me know if you have any questions.
Mountaineer CrossFit – CrossFit
Warmup (No Measure)
2 Rounds
20 Calories on any machine
20 Pushups
20 V-ups
Strict Pullups (4×8-12)
Handstand Push-ups (4x 5-10)
Metcon (3 Rounds for reps)
3 Rounds
6 AMRAP
50/40 Calorie Assault Bike
AMRAP of:
8 Thrusters 115lbs/75lbs
8 Chest to Bar Pullups
Rest 2 Minutes between
RX+
AMRAP of:
8 Thrusters 135lbs/95lbs
6 Bar Muscle-ups