Tomorrow is Christmas Eve. We will have not afternoon or evening classes and no Olympic Lifting.
We have been spreading the word about Mark Freeman of Freeman Technique, LLC (http://freemantechnique.com/) coming to Industrial Athletics in January to start a 6 week gymnastics program geared toward improving your body positioning and mastering the pullup. The seminar will be a 6 week program and costs $100.00. It will meet once a week on Wednesday nights at 6:30pm (we will be canceling 6:30pm CrossFit Class during that time). The seminar will start on January 14th. If you wish to attend, we will run signup like we do all of our other events. You must sign up and pay in advance. The class is capped at 12 people. Watch for the signup sheet on the main table.
CrossFit Alloy WOD for 12/23/2014:
Skill:
3sets:
Candlestick rolls into pistols (8 per leg)
RKBS x 10 (unbroken, as heavy as possible)
MetCon:
3 Rounds for time:
1 Farmers Carry Stair Climb (25/15)
30 Box Jumps (24/20)
20 CTB pullups
Post Time to Comment
Scaling:
Platinum: As written above.
Steel:
3 Rounds for time:
1 Farmers Carry Stair Climb (25/15)
30 Box Jumps (24/20)
20 pullups
Brass:
3 Rounds for time:
1 Farmers Carry Stair Climb (15/10)
20 Box Jumps (24/20)
15 Assisted CTB pullups
Bronze:
3 Rounds for time:
1 Farmers Carry Stair Climb (10/5)
20 Box Jumps (20/short box)
15 Assisted or Jumping Pullups
Scaling:
Platinum: As written above.
Steel:
3 Rounds for time:
1 Farmers Carry Stair Climb (25/15)
30 Box Jumps (24/20)
20 pullups
Brass:
3 Rounds for time:
1 Farmers Carry Stair Climb (15/10)
20 Box Jumps (24/20)
15 Assisted CTB pullups
Bronze:
3 Rounds for time:
1 Farmers Carry Stair Climb (10/5)
20 Box Jumps (20/short box)
15 Assisted or Jumping Pullups
Platinum: 13:53 (with strict chest to bar pull-ups)
Platinum: 13:53 (with strict chest to bar pull-ups)