It is the first day of December 2014 and the start of the last month of the year. There is a lot going on this month, so make sure you are checking back on a daily basis.
For starters, the December CrossFit Fundamentals Program starts today. Whether you want to attend at 6am or 5:30pm, if you want to start CrossFit, this is the best way to do it.
Second, the next local CrossFit Competition is this Saturday, the 6th, at CrossFit Athletics. The event will start around 8:00am and last all day. We have a number of people from Industrial Athletics competing. So, if you have a chance, come support us. The address for CrossFit Athletics: 2713 Sarah St, Pittsburgh, PA 15203
Finally, today also marks the start of December’s Strength Program. The first movement of the month is tempo Front Squats.
CrossFit Alloy WOD for 12/1/2014:
Tempo Front Squats
7, 7, 7, 7
Note: take 3 seconds to descend , no pause at the bottom, explode back to a standing position, pause 2 seconds at the top
Every Minute on the Minute for 20 Minutes:
Minute 1: 8 Back Squats (155/105)
Minute 2: 10 Wall Balls (20/14)(10’/9′)
On Minute 21, perform max effort pushups in 1 Minute
Note: Back Squats must be pulled from the ground
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