The next Industrial Athletics Community event is on April 18th. We are heading to the James Street Gastropub. The Gastropub is great about accommodating our big parties and will allow us to reserve up to 25 seats. There is a sign up on the main table. If you want to reserve your seat for the 18th, be sure you put your name down. We have to tell the Gastropub how many to expect by the 15th. This will also be a Thank You event for Goose Adrian and a Welcome event for Coach Jen.
CrossFit Alloy WOD for 4/7/2015:
Core:
4 rounds for quality:
15 Back Extensions
MetCon:
For Time:
Row 500m
50 Burpees
50 Toes to Bar
Rest 2 min
Row 500m
Post Time to Comments
10:00am – Road Warrior Boot Camp with Vaness
7:30pm – Yoga with Amanda
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
40 Burpees
40 Toes to Bar
Rest 2 min
Row 500m
Brass:
For Time:
Row 500m
35 Burpees
35 Hanging Leg Raises
Rest 2 min
Row 500m
Bronze:
For Time:
Row 300m
30 Burpees
30 Laying Leg Raises
Rest 2 min
Row 300m
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
40 Burpees
40 Toes to Bar
Rest 2 min
Row 500m
Brass:
For Time:
Row 500m
35 Burpees
35 Hanging Leg Raises
Rest 2 min
Row 500m
Bronze:
For Time:
Row 300m
30 Burpees
30 Laying Leg Raises
Rest 2 min
Row 300m
Platinum – 12:49 (row splits 1:48 / 1:45)
Platinum – 12:49 (row splits 1:48 / 1:45)
Platinum: 14:00 (row splits DNK/1:49)
Platinum: 14:00 (row splits DNK/1:49)