CrossFit Alloy WOD for 9/20/2014 and Yoga

The weekend is here.  Saturdays always have a lot going on at Industrial Athletics and you don’t want to miss it.  Also, don’t forget about the CrossFit partner Competition tomorrow at CrossFit Iron City.  Industrial Athletics will have 2 teams competing.  If you can make it, please put on your Industrial Athletics or CrossFit Alloy gear and come cheer us on.

We will have regular Open Gym for those who cannot make it to the competition, but still want to workout.

We have another yoga instructor who is interested in teaching at Industrial Athletics.  A number of our members have expressed an interest in doing yoga, but are not able to make our regular 12:30pm class on Saturdays.  So, if you would like to do yoga at another time, tell us what is convenient and we will try to get a general consensus for a second yoga class.

10:00am – Competition Class

Strength:
Max Effort Power Snatch

MetCon:
For Time:
Row 1000m
50 Hand Release Pushups
5 Rope Climbs
25 Handstand Pushups (45/25) (kipping permitted)

For those who are competing tomorrow, we will be reviewing the WODs released last night, talking about competition strategy, and possibly practicing some movements.  We will also spend some time addressing soreness/mobility/rolling

11:00am – Regular CrossFit Class

For Time:
Row 1000m
30 Ring Dips
25 Knees to Elbows
15 Handstand Pushups

12:30pm – Yoga with Janna Leyde