We are honoring our Athlete of the Month today. Brandon Stirpe has been a member of the gym for the better part of a year and a good friend for longer. Since his time at IA, he has promoted CrossFit constantly to his friends and everyone he meets. He has a positive attitude, encourages others, and always makes time to attend our social community events. Recently, he has also started to represent the gym at local CrossFit competitions. His chosen workout was very similar to our “Climbing the Corporate Ladder.” So, after some discussion, we created “The Stirpe.” It is a combination of Stair Claims (“St” and “i”), Power Cleans (“R” and because Brandon doesn’t like snatches), and burpees (“pe”). This quick triplet will get your heart and lunges pumping.
For a little more information on Brandon, check out our post: http://industrial-athletics.com/2015/09/04/september-2015-athlete-of-the-month/
For those with a 3 month goal to achieve a muscle up, you don’t want to miss today’s skill work.
CrossFit Alloy WOD for 9/30/2015:
Muscle Ups Transition:
Platinum: Jumping Ring Transition
Steel: Low Ring Transition
3 sets of 10 Reps
3 Rounds for Time:
1 Stair Climb
10 Power Cleans (115/75)
10 Bar Facing Burpees
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7:30pm – Olympic Lifting with Greene Barbell Club