Tomorrow is Christmas Eve. Â 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. Â The seminar will be a 6 week program and costs $100.00. Â It will meet once a week on Wednesday nights at 6:30pm (we will be canceling 6:30pm CrossFit Class during that time). Â The seminar will start on January 14th. Â If you wish to attend, we will run signup like we do all of our other events. Â You must sign up and pay in advance. Â The class is capped at 12 people. Â 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)