Hello to November. We have a ton of things going on this month:
First, on November 11, we will be supporting the Three Wise Man Foundation raising money for veterans (http://www.industrial-athletics.com/three-wise-men-tribute/).
Next, on November 13th, we will be participating in the Healthy Living Event at the Chateau Cafe and Cakery. Industrial Athletics will be one of a few vendors at this free event (http://www.industrial-athletics.com/healthy-living-event/).
On November 21, Industrial Athletics will be hosting a Cold Weather Wellness Seminar with Turo Chiropractic. This event will consist of foam rolling, percussions therapy, massage therapy, and hopefully soup.
Finally, November 26th is Thankgiving. We will have a special WOD that morning at 9 or 10am.
CrossFit Alloy WOD for 11/2/2015:
Strength:
Deadlifts
3, 3, 3, 3, 3
MetCon:
EMOM 16 Min:
Min 1: 15/12 Cal Row
Min 2: 50 Double Unders
Min 3: 10 Burpees
Min 4: Rest
Post Weight to Comments
Scaling:
Platinum: As written above.
Steel:
EMOM 16 Min:
Min 1: 12/10 Cal Row
Min 2: 35 Double Unders
Min 3: 7 Burpees
Min 4: Rest
Brass:
EMOM 16 Min:
Min 1: 10/8 Cal Row
Min 2: 25 Double Unders or 75 Single Unders
Min 3: 7 Burpees
Min 4: Rest
Bronze:
EMOM 16 Min:
Min 1: 8/6 Cal Row
Min 2: 50 Single Unders
Min 3: 5 Burpees
Min 4: Rest
Deadlift: 300 lbs. For 3 reps.
DL 295 x 3 – Thamks Joe ” Soft knees”