As we enter the last two weeks of January, it is start to look forward into the next month. February will see some changes and we will be announcing those changes over the next week or so. Keep a close watch on the website. One thing we will see in February is the additional of Road Warrior Bootcamps. Vanessa Matthews will be joining the coaching staff of Industrial Athletics and will be holding the bootcamp classes on Tues/Thurs mornings. Road Warrior Bootcamps will be an added fitness program to those already offered at Industrial Athletics and will be offered as an individual membership for those already doing CrossFit or to those who want to come solely for that class. We will be posting a new webpage soon with more details. If you have friends or family who may be interested in the Road Warrior Bootcamps, let us know.
CrossFit Alloy WOD for 1/19/2015:
Strength:
Hang Power Snatches
3, 3, 3, 3, 3
MetCon:
For Time:
Row 500m
then . . .
21, 15, 9
Bar Over Burpees
1 Farmers Carry Stair Climb (25/15)
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
then . . .
21, 15, 9
Bar Over Burpees
1 Farmers Carry Stair Climb (15/10)
Brass:
For Time:
Row 500m
then . . .
21, 15, 9
Burpees
1 Farmers Carry Stair Climb (15/10)
Bronze:
For Time:
Row 500m
then . . .
15, 12, 9
Burpees
1 Farmers Carry Stair Climb (15/10)
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
then . . .
21, 15, 9
Bar Over Burpees
1 Farmers Carry Stair Climb (15/10)
Brass:
For Time:
Row 500m
then . . .
21, 15, 9
Burpees
1 Farmers Carry Stair Climb (15/10)
Bronze:
For Time:
Row 500m
then . . .
15, 12, 9
Burpees
1 Farmers Carry Stair Climb (15/10)
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
then . . .
21, 15, 9
Bar Over Burpees
1 Farmers Carry Stair Climb (15/10)
Brass:
For Time:
Row 500m
then . . .
21, 15, 9
Burpees
1 Farmers Carry Stair Climb (15/10)
Bronze:
For Time:
Row 500m
then . . .
15, 12, 9
Burpees
1 Farmers Carry Stair Climb (15/10)
Hang Power Snatch: 100 lbs. (3 reps)
Platinum: 11:05
Hang Power Snatch: 100 lbs. (3 reps)
Platinum: 11:05
Hang Power Snatch: 100 lbs. (3 reps)
Platinum: 11:05