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Partner WOD for 7/5/2017

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There was a folk band years ago called Eddie From Ohio.  They sang a song called “The 5th of July.”  I listen to it every year on this date.  Broaden your horizons and check it out:

Today’s WOD is a Partner WOD.  You will perform 4 different movements, each for 3 minutes.  During that 3 minutes, you are allowed to switch partner as many times as you want.  Partners do not have to do equal reps, but everyone must complete at least 10 reps of each movement.  The secret to breaking up reps in a workout like this is to move as fast as possible and as soon as you slow down, switch to your partner.

Industrial Athletics WOD for 7/5/2017:

AMRAP 12 Min:
3 Min CTB Pullups
3 Min Pistols
3 Min TTB
3 Min Walking Lunges

Tabata Arch Holds

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

ME Shoulder Press and more 7/3/2017

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Just a reminder we will not be Open tomorrow for the 4th of July.  Many of us will be heading to Crafton for its annual 5k Run.

Today, we have a little bit of a throw back WOD type.  In the past, we programmed a heavy lift followed by a MetCon on a regular basis.  However, we adjusted that programming after the Open this year to give more emphasis on MetCons and Heavy Lifting on individual days.  Today, we will take it back.  You will find a Max Effort Shoulder Press first and then launch into a MetCon.

Industrial Athletics WOD for 7/3/2017:

15 Min to Find:
Max Effort Shoulder Press
1, 1, 1, 1, 1, 1, 1

4 Rounds for Time:
Parking Lot Sprint
5 Power Cleans (185/125)

Post Weight and Time to Comments

Open Gym for 7/2/2017

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It is Open Gym time at IA.  That means you can come to IA to do what you want.  Need to make up your heavy back squat?  Come test your new PR at Open Gym.  Did you miss our Athlete of the Month WOD?  Come challenge it at Open Gym.  Regardless of the reason you come, 9am-11am is your time.

11:00am – Olympic Lifting with Forged Steel Weightlifting Club

CrossFit WODs for 7/1/2017

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It is the first of July, 2017.  The year continues to fly by.  It will continue to be HOT.  So, bring lots of hydration.

We have all kinds of WODs this morning.  Those who want to compete in the local competitions should ask permission to attend our Competition Class.  Everyone else, the 11am is designed like any other CrossFit class we offer.

9:30am – Competition Class

WOD #1:
AMRAP 6 Min:
1 Arm DB Snatches (50/25)

WOD #2:
AMRAP 20 Min:
5 HS Cleans (185/125)
15 Pullups
20 Box Jumps (24/20)

WOD #3:
3 Rounds for Time:
10 WB (20/14)(10/9)
10 Swings (2/1.5)

11:00am – Regular CrossFit Class
AMRAP 20 Min:
10 HP Cleans (115/75)
15 Pullups
20 Box Jumps (24/20)

Max Effort Back Squat for 6/30/2017

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We have been hinting the testing for some max effort lifts were coming up this summer.  Here is the first, max effort back squats.  The sequence we will take today will base the warmup on your old 1 rep max.  You will then load the barbell and go for a new PR.  If you haven’t established a 1 rep back squat yet, use the 15 Min to find one.

Don’t forget, there is still time to sign up for our July CrossFit Fundamentals Program.

Industrial Athletics WOD for 6/30/2017:

100 Situps for Time

E3MOM 15 Min:
Back Squat
1. 5 @ 80%
2. 3 @ 85%
3. 3 @ 85%
4. 1 @ 90%
5. 1 @ PR Lift

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

Rowing, Dips, and TTB for 6/29/2017

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We will be canceling Yoga again this Saturday morning at 8am.  Unfortunately, the summer brings vacations.  However, it will be back July 8th.

Today’s WOD is another upper body blaster.  Similar to Tuesday’s WOD, it will tax the upper body and force you to use good technique.  Try to use your legs a little more on the rower to save your arms for the dips and Toes to Bar.

Industrial Athletics WOD for 6/29/2017:

For Time:
Row 1000m
then . . .
4 Rounds
20 Dips
20 TTB

Athlete of the Month WOD for 6/28/2017

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Today’s WOD is the WOD of the month for our Athlete of the Month, Laura Conrad.  Want to learn more about her?  Check out her interview page: You can also see her live interview on YouTube HERE.

Want to be considered for Athlete of the Month?  We look for member who attend class regularly, have a positive attitude, welcome new members, attend social events, participate in the other programs we offer, and promote who we are in their every day life.

Industrial Athletics WOD for 6/28/2017:

3 Rounds for Reps:
1 Min: Pistols
Rest 15 Sec
1 Min: HP Cleans (95/65)
Rest 15 Sec
1 Min: Row (cals)
Rest 15 Sec

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

STO and CTB Pullups for 6/27/2017

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One week from today is the 4th of July.  We will not be having class that day.  If you want a good workout, go for a run.  Most of us will be heading to Crafton to run the Fire Cracker 5k with Jim Crawford.  Express your fitness in different ways to add a little variety to your life.

Today’s WOD is hardcore shoulders.  Those with a good push press and a good standard kip will do better at this workout.  Part of the goal of this workout is to emphasize the importance of good mechanics to maximize your potential.

Industrial Athletics WOD for 6/27/2017:

Buy in:
100 Single Unders
50 Right Leg Jumps
50 Left Leg Jumps
then . . .
Tabata Single, Double, or Triple Unders

For Time:
21, 15, 9
STO (135/95)
CTB Pullups

Running, DUs, and Burpees for 6/26/2017

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The July 2017 CrossFit Fundamentals Program starts in one week.  If you have a friend or family member who is interested in joining, make sure they contract us.  Referrals will earn them $50 off the first month and will earn you $50 off your next month.

Industrial Athletics WOD for 6/26/2017:

AMRAP 6 Min:
Run 400m
then . . .
30 Double Unders
20 Burpees
Rest 3 Min and Repeat a second time