Barbell Complex for 9/21/2015

We have a number of announcements to note and dates to reserve.

1.  September 26th – This Saturday – the 11am CrossFit class will be a “bring a friend” class at Industrial Athletics.  We ask you to bring friends and family for a free introduction WOD to see what CrossFit is all about.
2. September 27th – This Sunday – CrossFit Iron City is hosting the Meltdown competition.  This is another partner competition and Industrial Athletics has two teams competing.  It will be an all day event, so please mark your calendars and come show your IA pride.
3. October 3rd – Industrial Athletics Kickball – we will be playing kickball in the North Side Park (by the aviary).  There is a sign-up sheet on the main table.  Make sure you write down your names soon.  We will be pulling up the sheet and making teams by the end of this week.
4. October 24th – Industrial Athletics’s annual Halloween Party at the Chateau Cafe and Cakery.  This is our annual costume party.  Mark your calendars and reserve the date.  More details to come.

CrossFit Alloy WOD for 9/21/2015:

MetCon:
EMOM 15 Min:
Min 1-4, 6-9, and 11-15:
Power Clean
Hang Squat Clean
Push Jerk
Weight: 60, 65, 70, 75% of 1 Rep Push Jerk weight from 8/25/2015
Min 5, 10: Rest

Mobility:
Banded Bully Stretch
Lying Groin Stretch with Plate

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