Posted on

December 4, 2017

CrossFit


Warmup:
Chubbs/Squat Prep
3rd
2/2 Knee Hug Lunge Step Vertical Flex/Ext
10 Scap Depressions
:25 Goblet Squat Hold (AHAP)
5 Back Squat (Build)

Strength:
BackSquat
Level 1: 3×5 (+5)
Level 2: 3×4 (Straight)
*From 10/31/2017

WOD:
“Treaty”
6 Rounds
5/5 DB Snatch (55/40)
5/5 DB Lunge

9:30 AM BodyFit Canceled 12/04/2017

Posted on

June 23, 2017

Alpha Reminders:
NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition.  We’ll be carpooling if anybody is interested.

Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen.  Meet up at 7pm and goes until they kick us out!

Monday is the last day to sign up and receive a sweet ass t-shirt for the Pirate Game and tailgate on July 15th.  If you would like just a t-shirt and tailgate cost is $25.  Sizes still due my Monday June 26th, signup on the blue cubbies.

Warmup:
Ankle Circuit
5min Double Under Practice
Then
2rds
PA Clean Warmup
4 Athletic Burpees

WOD:
“Fry Day”
9-7-5 (155/115)
Power Cleans
90-70-50
Double Unders (3:1)
*Rest as needed
3 Rounds
15 Back squat (95/65)
15 Burpees over Bar

Posted on

January 30, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

CrossFit:
Squat Prep
3rds
10 Strict Pullups
:30 Pillar
6 BB Back Squat (Build)

Strength:
Backsquat
Level 1: 3 x 5 (+)
Level 2: 3 RM – This is a test – go get a PR!

WOD:
8 min EMOM
5/5 DB Step Lunge (50/35)
20 DU