The November CrossFit Fundamentals Program will be starting soon. The first day will be Monday, November 3rd. The Fundamentals Program is a 5 class Program designed to introduce people to CrossFit. The program meets on M/W/F of the first week and M/W of the second week. Classes are offered at 6am and 5:30pm each day. For more information: http://industrial-athletics.com/get-started/
As you will recall, we have been planning a cooking class for Industrial Athletics at Gaynor’s School of Cooking on the southside. However, we had to cancel our cooking night that was originally scheduled for this weekend. We attempted to reschedule into December, but that was too complicated around the holidays. So, we are going to move it back into January. Stay tuned.
CrossFit Alloy WOD for 10/28/2014:
4 GHD raise if possible (if not- heavier than last week back extensions x 10)
Max rep Box Jump in one effort without stopping or resting (24/20)
50 Wall Balls (20/14)(10’/9′)
30 Cleans (155/105)
15 Muscle Ups
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Platinum: As written above.
40 Wall Balls (20/14) (10’/9′)
20 Cleans (155/105)
9 Muscle Ups
40 Wall Balls (20/14) (10’/8′)
20 Cleans (135-115/95-75)
9 Chest to Bar Pullups
35 Wall Balls (14/10)(9’/8′)
15 Cleans (95-75/65-55)
9 Pullups (may be jumping)
Platinum – 11min and change
Nice job BG and Rafa!
Steel/Brass combo: 7:39. 40 wall balls at 14 lbs. (need to work on my technique desperately); 20 cleans at 125 lbs. and 9 muscle-ups (strict and one at a time).
Post WOD, I strung 2 muscle-ups together which is the first time since my shoulder issue that I have done muscle-ups in a row.
Great job to all who went platinum this morning!
RX – 8:21
Fun WOD and awesome job by everyone this AM