The first Industrial Athletics movie night at Jill and Dude’s will be on January 24th. Â Jill and Dude are looking for movie preferences. Â Right now, James Bond movies are winning, so if you have a preference, make sure make it known. Â Jill and Dude will be providing popcorn and drinks, you need to bring anything else you want. Â For more details, see our original post: Â http://industrial-athletics.com/2014/12/23/movie-night-jill-dudes/
For those attending the Cooking class on Saturday, you must be signed up and paid by tomorrow (Wednesday). Â Here is the menu:
Californian Sushi, Roasted vegetable Bruschetta, Oriental marinated Flank steak, Broiled salmon with  Greek yogurt sauce, Avocado and Asian pear salad, Garlic sautéed potatoes, Crème Brulee
CrossFit Alloy WOD for 1/13/2015:
Skill:
Review standing hollow body position
3 rounds
30 sec wall walk into handstand hold with chest against wall (EVEN if u can kick up into handstand) focus on hollow body position
10 stepping lunges while holding a kb close to chest
MetCon:
4 Rounds for Time:
30 Sit-ups
30 Ski Jumpers
15 Toes to Bar
15 Lateral Box Jumps (24/20)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
30 Sit-ups
30 Ski Jumpers
15 Toes to Bar
15 Lateral Box Jumps (24/20)
Brass:
4 Rounds for Time:
20 Sit-ups
20 Ski Jumpers
10 L-sit Leg Raises
10 Lateral Box Jumps (24/20)
Bronze:
3 Rounds for Time:
20 Sit-ups
20 Ski Jumpers
10 Lying Leg Raises
10 Lateral Box Jumps (20/Short Box)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
30 Sit-ups
30 Ski Jumpers
15 Toes to Bar
15 Lateral Box Jumps (24/20)
Brass:
4 Rounds for Time:
20 Sit-ups
20 Ski Jumpers
10 L-sit Leg Raises
10 Lateral Box Jumps (24/20)
Bronze:
3 Rounds for Time:
20 Sit-ups
20 Ski Jumpers
10 Lying Leg Raises
10 Lateral Box Jumps (20/Short Box)
Platinum – 12:39
Platinum – 12:39
Platinum – 12:52 (strict toes to bar)
Platinum – 12:52 (strict toes to bar)