January is winding down. February is here on Sunday. That means the next CrossFit Fundamentals Course will be starting soon. It will begin on Monday, February 2nd at 6am and 5:30pm. To get started, head to our “Getting Started” page: http://industrial-athletics.com/get-started/ For more information from the original announcement about February’s CrossFit Fundamentals Program, CLICK HERE.
Don’t forget, we are closed tomorrow for the 2015 Winter Chiller in Fairmont, WV.
CrossFit Alloy WOD for 1/30/2015:
Strength:
Push Press:
2, 2, 2, 2
MetCon:
Every Minute on the Minute for 14 Minutes:
4 Bar over Burpees
2 Bar Muscle Ups
On Minute 15, max rep hand release pushups in 1 minute
Post Weight and Pushups reps to comments
6:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 14 Minutes:
4 Bar over Burpees
1 Bar Muscle Ups (unassisted)
On Minute 15, max rep hand release pushups in 1 minute
Brass:
Every Minute on the Minute for 14 Minutes:
4 Bar over Burpees
6 Chest to Bar Pullups (may be assisted)
On Minute 15, max rep hand release pushups in 1 minute
Bronze:
Every Minute on the Minute for 14 Minutes:
4 Bar over Burpees
4 Pullups (may be assisted)
On Minute 15, max rep hand release pushups in 1 minute
Scaling:
Platinum: As written above.
Steel:
Every Minute on the Minute for 14 Minutes:
4 Bar over Burpees
1 Bar Muscle Ups (unassisted)
On Minute 15, max rep hand release pushups in 1 minute
Brass:
Every Minute on the Minute for 14 Minutes:
4 Bar over Burpees
6 Chest to Bar Pullups (may be assisted)
On Minute 15, max rep hand release pushups in 1 minute
Bronze:
Every Minute on the Minute for 14 Minutes:
4 Bar over Burpees
4 Pullups (may be assisted)
On Minute 15, max rep hand release pushups in 1 minute