Lots of things going on for the Monday of the first full week of July.
First, we start July’s CrossFit Fundamentals. This 5 class program will introduce you to all you need to know to start CrossFit. The classes meet M/W/F of this week and M/W of next week. You may attend at either 6am or 5:30pm. You must attend all 5 classes.
Second, this is the last day to sign up for the Paddle Boarding next weekend. Looks like we have around 20 people signed up, and that is awesome. It is $40 per person for 90 min. We will launch this Saturday at 3pm from the Fox Chapel Yacht Club. You must pay $40 to Industrial Athletics this week if you want to attend. Also, please sign up on the main table list so that we know how many to expect.
CrossFit Alloy WOD for 7/7/2014:
Skill:
Snatch Balance
3, 3, 3, 3, 3
Note: You may dip and drive before dropping into your overhead squat
MetCon:
3 Rounds for Time:
15 Overhead Squats (115/75)
15 Sumo Deadlift High Pulls (115/75)
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 Overhead Squats (115/75)
10 Sumo Deadlift High Pulls (115/75)
Brass:
3 Rounds for Time:
15 Overhead Squats (95/65)
15 Sumo Deadlift High Pulls (95/65)
Bronze:
3 Rounds for Time:
15 Overhead Squats (75-55/55-35)
15 Sumo Deadlift High Pulls (75-55/55-35)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 Overhead Squats (115/75)
10 Sumo Deadlift High Pulls (115/75)
Brass:
3 Rounds for Time:
15 Overhead Squats (95/65)
15 Sumo Deadlift High Pulls (95/65)
Bronze:
3 Rounds for Time:
15 Overhead Squats (75-55/55-35)
15 Sumo Deadlift High Pulls (75-55/55-35)