The November CrossFit Fundamentals Program will be starting soon. Â The first day will be Monday, November 3rd. Â The Fundamentals Program is a 5 class Program designed to introduce people to CrossFit. Â The program meets on M/W/F of the first week and M/W of the second week. Â Classes are offered at 6am and 5:30pm each day. Â For more information: Â 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. Â However, we had to cancel our cooking night that was originally scheduled for this weekend. Â We attempted to reschedule into December, but that was too complicated around the holidays. Â So, we are going to move it back into January. Â Stay tuned.
CrossFit Alloy WOD for 10/28/2014:
Skill:
3 Rounds:
4 GHD raise if possible (if not- heavier than last week back extensions x 10)
then:
Max rep Box Jump in one effort without stopping or resting (24/20)
MetCon:
For Time:
50 Wall Balls (20/14)(10’/9′)
30 Cleans (155/105)
15 Muscle Ups
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
40 Wall Balls (20/14) (10’/9′)
20 Cleans (155/105)
9 Muscle Ups
Brass:
For Time:
40 Wall Balls (20/14) (10’/8′)
20 Cleans (135-115/95-75)
9 Chest to Bar Pullups
Bronze:
For Time:
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