CrossFit Alloy WOD For 9/6/2014 and Yoga

It is another busy Saturday at Industrial Athletics.  We start our mornings with our CrossFit Competition Class.  A class designed for those who want to compete in local or national competitions.  The Competition class gives our members a little extra intense work to help prepare for the higher level competition atmosphere.  With minimal scaling permitted, the Competition class requires the ability to perform the most common CrossFit movements seen in competition.

After the Competition Class, we offer our regular CrossFit class.  This class is the same as any other CrossFit class we offer at Industrial Athletics.  The WOD is always scaled.  We also use this class for a little extra focus on items overlooked during the week like mobility, skills in the overhead position, core strength, and more.

Finally, we wrap up Saturdays with Yoga.  Designed to increase our flexibility, body awareness, and relaxation, Yoga is the perfect way to end a Saturday morning at the gym.  $5 for all Industrial Athletics members makes our yoga class one of the cheapest in Pittsburgh.

10:00am – Competition Class:
Stregnth:
Max Effort Front Squat

MetCon:
“The Chief”
5 Rounds
As Many Reps as Possible in 3 Minutes:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1 Minute between rounds
Note:  Only full rounds count

11:00am – Regular CrossFit Class:
For Time:
21, 5, 9
Squat Cleans (135/95)
Pushups

12:30pm:  Yoga with Amanda Rubio (subbing in for Janna)