Please remember to spread the word that the November CrossFit Fundamentals Program will begin on November 3rd. Â Anyone new to CrossFit must attend the Fundamentals Program before joining the regular CrossFit classes at Industrial Athletics. Â For more information, and to sign up, head over to our getting started page: Â http://industrial-athletics.com/get-started/
The next local CrossFit Competition has been scheduled. Â The annual Holiday Hammer at CrossFit Athletics will be on December 6th. Â Currently, we have 5 men and 2 women from Industrial Athletics who will be competing. Â Please mark it on your calendar and plan to come support our athletes as they represent our gym to the local CrossFit Community.
CrossFit Alloy WOD for 10/30/2014:
Skill:
Shoulder Mobility
Using a band, open the shoulders:
Facing the Pullup Rig
Sideways to the Pullup Rig
Back to the Pullup Rig
then . . .
Open the shoulders with hands on a Box
MetCon:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
10 Rings Dips
10 Pistols with a KB (0.5/0.25 pood)
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips
8 Pistols with a KB (0.5/0.25 pood)
Brass:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips (may use a red band)
8 Pistols (may use assistance)
Bronze:
As Many Rounds as Possible in 15 Minutes:
1 Stair Climb
8 Pushups
8 Air squats
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips
8 Pistols with a KB (0.5/0.25 pood)
Brass:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips (may use a red band)
8 Pistols (may use assistance)
Bronze:
As Many Rounds as Possible in 15 Minutes:
1 Stair Climb
8 Pushups
8 Air squats
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips
8 Pistols with a KB (0.5/0.25 pood)
Brass:
As Many Rounds as Possible in 15 Minutes:
1 Road Sprint
8 Rings Dips (may use a red band)
8 Pistols (may use assistance)
Bronze:
As Many Rounds as Possible in 15 Minutes:
1 Stair Climb
8 Pushups
8 Air squats
Platinum: 4 rounds even. First time doing weighted pistols in a WOD.
Great job, Rafa & BG on going platinum and blowing it out! OB: thanks for pushing me!
Platinum: 4 rounds even. First time doing weighted pistols in a WOD.
Great job, Rafa & BG on going platinum and blowing it out! OB: thanks for pushing me!