CrossFit Alloy WOD for 1/29/2015

This Saturday is the next local CrossFit competition.  In Fairmont, WV, on the campus of Fairmont State University, CrossFit Intense will be hosting the 2015 Winter Chiller.  We have competed in this competition in the past and done quite well.  It is always fun to watch our athletes lift the atlas stones, a movements we don’t get to practice at Industrial Athletics.  This year, we have Victor, Jake, Melissa, Carrie, OB, and Matt all heading down.  If you are free that day, please come and support us.  Here is the address:

Fairmont State University
1201 Locust Avenue
Fairmont, WV 26554-2470

Here are the starting times for the first workout for the division in which we have athletes:
Women’s Novice 8am
Men’s Novice 9am
Women’s Intermediate 9:45am
Men’s Intermediate 10:30am
Men’s Open 11:30am

All Saturday Classes at Industrial Athletics will be CANCELLED.

CrossFit Alloy WOD for 1/29/2015:

Core:
2 Rounds:
Side Plank Hold.
Work up to 1 full Minute per side

Mobility:
Wrist Mobility for Front Rack Position

MetCon:
For Time:
25, 20, 15, 10
Deadlifts (225/135)
Situps

Cashout:
Foam Roll for 1 Minute Each:
Back, Glutes, Hamstrings, Quads, IT Bands

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