By now, you should have seen signs around the gym for the Grist House event on May 14th. This is our next social event. The Grist House is a local craft beer brewery located in Millvale. We will be meeting on the 14th for drinks and socializing. There will also be a food truck for those who want to eat. The Grist House is pet friendly, so all dogs are welcome. We have a Facebook event page made for this. If you did not receive the invite, make sure you like our Facebook page at Facebook.com/industrialathletics
CrossFit Alloy WOD for 5/4/2016:
Gymnastics Skill Work:
50 1 Leg Single Unders (Each Leg)
50 Single Unders
Then . . .
100 Double Unders
or
Max Effort Double Unders in 3 Attempts
MetCon:
For Time:
20 HSPU (level)
30 1 Arm Kettlbell Snatches (1.5/1)
40 Overhead Walking Lunges (45/25)
50 Calorie Row
Mobility:
Cradle Lunges
Forward
Lateral
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
For Time:
20 HSPU (Raised Target)
30 1 Arm Kettlbell Snatches (1.25/0.75)
40 Overhead Walking Lunges (35/15)
50 Calorie Row
Brass:
For Time:
15 Piked HSPU
25 1 Arm Kettlbell Snatches (1.0/0.5)
35 Overhead Walking Lunges (35/15)
40 Calorie Row
Bronze:
For Time:
15 DB Shoulder Press (25/15)
25 1 Arm Kettlbell Snatches (0.75/0.5)
35 Overhead Walking Lunges (25/10)
40 Calorie Row