15-12-9-6-3 reps for time of:

Power cleans (135# / 95#)

Bar-facing burpees

 

 

 

 

 

 

 

 

 

 

 

We are hosting the CrossFit Olympic Lifting Trainer Course on March 24 & 25 – we only have a few spots left so sign up now before it’s sold out!!  This is a great opportunity to improve / hone your Oly skills!

 

Also, for the rowers out there - 

 

Concept 2 is sponsoring the World Erg Challenge. Brian a GCFBA team and you can join the team. Our box can win new rowers or ski ergs, if we meet the team required 5 members and row like madmen/women.

GCFBA athletes: Concept2 is sponsoring the World Erg Challenge between 15 March – 15 April 2012.

This event is completely free!!  You can row at the box or at home (just record results on your Concept2 log card–details below).

Brian is our team captain for this event, and is coordinating the team. The steps to sign up are below:

1.  If you already have a Concept 2 Online Profile/Logbook, please skip to step 2. If you do not yet have a Concept 2 Online Profile/Logbook, create one!

a.  Click here http://log.concept2.com/ch_new.asp

b.  Enter required information in the data field

c.  Select Honor Board Inclusion = Yes

d.  Under Affiliation, type “Gladiatorivs CrossFit Bel Air”

e.  Select Submit

2.  Join GCFBA Team.

a.  While logged in, select the “Teams” tab on the top right.

b.  Under “Join a Team”, select Gladiatorivs CrossFit Bel Air, then click “Select Team”

c.  The system will alert Brian to your request and he will join you to the team.

3.  Sign up for World Erg Challenge

a.  Click the “Teams” tab again to refresh the page (or just refresh your browser).

b.  In the Team Challenge box, click “Click here to take part in the World Erg Challenge”

4.  Buy a C2 Log Card from Don, Brian, or Roland. The total cost = $4 including tax.

a.  Write your name in sharpie on the card and keep it stored at the box (Don will provide a bin to store the active log cards). If you plan on also rowing at home, you can take the card home.

b.  Insert the card into the PM3 each time you row, so the card tracks your results. Be sure to remove the log card and store it safely at the box.

c.  Bring the card in to the box (if you have it at home), so we can upload results to your online profile.

5.  The World Erg Challenge runs from3/15/12-4/15/12.

6.  The Challenge: Row as many meters as possible collectively as a team during the specified time frame.

a.  Deadline to enter meters rowed = midnight ET, on 18 April 2012.

7.  The Incentives!

a.  Prizes for top ten individual men and women.

b.  Prizes for an additional 10 men and women, drawn randomly, from the pool of rowers that complete at least 100,000m during the specified time frame.

c.  The club with the greatest number of meters rowed will win their choice of a Model D, Model E, or a SkiErg.

d.  The club with the greatest number of meters completed *per participant* will win their choice of a Model D, Model E, or a SkiErg. (min 5 team members)

e.  Two random draws for a Model D, Model E, or SkiErg for any team entering with more than 5 members.

f.  Certificate of completion!