October is almost here. Â But, it starts in the middle of a week. Â So, the October CrossFit Fundamentals will not start next week. Â The first day for the October CrossFit Fundamentals Course will be October 6th. Â As with every Fundamentals Program, the October CrossFit Fundamentals Course will be 5 classes long. Â It will be M/W/F of the first week and M/W of the second week. Â Each Course graduate will then have a 3 day a week membership for the remainder of the month. Â To sign up, head over to our MindBody site (http://clients.mindbodyonline.com/ws.asp?studioid=137604&stype=-8)
Also, in October, we will be having our Industrial Athletics Halloween Party on October 25th. Â Please mark your calendars. Â It will be a costume party. Â More details to come.
CrossFit Alloy WOD for 9/24/2014:
Strength:
Push Jerk
1, 1, 1, 1, 1, 1, 1
MetCon:
2 Rounds for Time:
15 Strict Handstand Pushups
30 Wall Balls (20/14)
60 Double Unders
Post Weight and Time to Comments
7:30pm: Â Olympic Lifting with Dustin Greene
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Time:
10 Strict Handstand Pushups
25 Wall Balls (20/14)
50 Double Unders
Brass:
2 Rounds for Time:
10 Strict Handstand Pushups to a raised target
20 Wall Balls (20/14)
40 Double Unders or 120 Single Unders
Bronze:
2 Rounds for Time:
10 DB Shoulder Press
20 Wall Balls (14/10)
75 Single Unders
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Time:
10 Strict Handstand Pushups
25 Wall Balls (20/14)
50 Double Unders
Brass:
2 Rounds for Time:
10 Strict Handstand Pushups to a raised target
20 Wall Balls (20/14)
40 Double Unders or 120 Single Unders
Bronze:
2 Rounds for Time:
10 DB Shoulder Press
20 Wall Balls (14/10)
75 Single Unders
RX – a lot of time.
But hey I did double unders! 🙂
RX – a lot of time.
But hey I did double unders! 🙂