It starts today, September CrossFit Fundamentals kicks off at 6:00am for the morning people and 5:30pm for the evening people. Â In 5 classes, you will learn the basics of CrossFit and gain the knowledge needed to join the regular CrossFit Class at Industrial Athletics. Â We can’t wait to see new faces in the gym and meet new people. Â To all of our regular Industrial Athletics members, if you see a new face, make sure to introduce yourself.
If you haven’t noticed on the main table, we have new t-shirt order forms. Â In this sale, we have navy blue CrossFit Alloy T-shirts (Unisex), Vintage Royal Blue CrossFit Alloy Women’s v-necks, and Gray Women’s Tank Tops. Â Each option is $25. Â If you want to order any of the options, please sign up and pay. Â You must pay for your shirt before the order is placed. Â Otherwise, we will not order one specifically for you. Â The signup sheets will be out until this Friday, September 12th.
CrossFit Alloy WOD for 9/8/2014:
Strength:
Hang Squat Snatches
5, 5, 5, 5
MetCon:
As Many Rounds as Possible in 12 Minutes:
10 Clean and Jerk (135/95)
10 KB Swings (2/1.5)
Post Weight and Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
10 Clean and Jerk (115/75)
10 KB Swings (1.5/1.25)
Brass:
As Many Rounds as Possible in 12 Minutes:
10 Clean and Jerk (95-75/65-55)
10 KB Swings (1.25/1)
Bronze:
As Many Rounds as Possible in 12 Minutes:
8 Clean and Jerk (55/35)
8 KB Swings (1/0.5)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 12 Minutes:
10 Clean and Jerk (115/75)
10 KB Swings (1.5/1.25)
Brass:
As Many Rounds as Possible in 12 Minutes:
10 Clean and Jerk (95-75/65-55)
10 KB Swings (1.25/1)
Bronze:
As Many Rounds as Possible in 12 Minutes:
8 Clean and Jerk (55/35)
8 KB Swings (1/0.5)
Hang Squat Snatches: 65 lbs.
Brass: 4 rounds plus 8 (Clean and Jerks at 95 lbs.)
Hang Squat Snatches: 65 lbs.
Brass: 4 rounds plus 8 (Clean and Jerks at 95 lbs.)
RX – 4 rounds + 11 reps
RX – 4 rounds + 11 reps