August 20th is the next social event at Industrial Athletics. It has been a while since we have done a cookout, so let’s get one in before the weather turns cold. Our cookouts are pot-luck style. We ask our members to bring their favorite dish or drink to share. Here is the schedule for the 20th:
9:30-10:30am – CFE on Sprinting
10:30-11:30am – Cookout WOD
11:30am – ? – Cookout
If you plan to attend, make sure you sign up on the whiteboard in the office. Write your name and what you plan to bring.
CrossFit Alloy WOD for 8/10/2016:
Strength
Deadlifts
5 Min to find heavy 5 Rep
then . . .
E2MOM 10
5 Reps (across)
MetCon:
3 Rounds for Time:
15 OHS (95/65)
15 Bar Facing Burpees
15 Pullups
Post Weight and Time to Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
10 OHS (95/65)
10 Bar Facing Burpees
10 Pullups
Brass:
3 Rounds for Time:
10 OHS (75/55)
10 Bar Facing Burpees
10 Pullups (Banded)
Bronze:
3 Rounds for Time:
10 OHS (55/35)
10 Bar Facing Burpees
10 Ring Rows