NEW upcoming event: Bring-a-Buddy to WOD! Saturday, September 26th we’re opening up our 11 a.m. class to friends and family to come check out what we’re all about. So grab a buddy and join us for some sweaty fun. They can RSVP on Eventbrite. The event is also on Facebook for you to share and invite friends 🙂
October is coming quick. Â You may notice Halloween items already in the stores. Â Industrial Athletics’ Annual Halloween Party will be Saturday, October 24th at the Chateau Cafe and Cakery. Â This is our yearly costume party with catered food. Â It is a BYOB event. Â We are scheduling early this year to make sure we notify our members in time to be put on the calendar. Â More information will follow as we get closer. Â For now, just reserve the date.
CrossFit Alloy WOD for 9/16/2015:
Olympic Lifting Accessory Work:
5 Minutes each to work up to Heavy:
1. High Hang Squat Clean
2. Mid thigh Squat Clean
3. Below the Knee Squat Clean
MetCon:
For Time:
Run 500m
20 Bar Facing Burpees
20 Overhead Squats (135/95)
1 Road Sprint
15 Bar Facing Burpees
15 Overhead Squats
Stair Climb
10 Bar Facing Burpees
10 Overhead Squats
Post Weights and Time to Comments
7:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
Platinum: As written above.
Steel:
For Time:
Run 500m
20 Bar Facing Burpees
20 Overhead Squats (115/75)
1 Road Sprint
15 Bar Facing Burpees
15 Overhead Squats
Stair Climb
10 Bar Facing Burpees
10 Overhead Squats
Brass:
For Time:
Run 500m
16 Bar Facing Burpees
16 Overhead Squats (95-75/65-55)
1 Road Sprint
12 Bar Facing Burpees
12 Overhead Squats
Stair Climb
8 Bar Facing Burpees
8 Overhead Squats
Bronze:
For Time:
1 Road Sprint
16 Burpees
16 Overhead Squats (55/35)
1 Garage Sprint
12 Burpees
12 Overhead Squats
1 Stair Climb
8 Burpees
8 Overhead Squats