December 5, 2018

Warmup: Row 500m – Easy – Before WB 8min WAMRAP 5/5 Pillar w/ arm reach 8/8 Bottoms Up KB Press 8 Front Squat (Build) 8 EB Thrusters Strength: Strict Press Level 1: 3×5 (Add #) Level 2: 1 every :30 sec x 5min WOD: 5 Rounds (15 Min Cap) 20 Calories Row/Bike 10 Thrusters (95/65)…

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May 11, 2018

Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 2/2 Seesaw Walk 8 Bent Over BB Row (Build) 8 Good Morning (Build) 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 1 (Build) *No misses* Choose Your Own Adventure: WOD: For Time: 50 Calories 50 Burpees 50 Ball Slams…

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January 31, 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: Warmup: 3rds :25 Nose to Wall HS Hold 10 Reverse Shrugs…

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January 3, 2017

CrossFit:  Warm Up: 3rds 10 Scap Activation Drill 10 Kips/Kipping Practice 10 EB Press Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 3 *Goal is same weight as last push press from 12.13 WOD: “Nunu” 15min AMRAP 10 S2OH (135/95) 10 T2B 10 Box Jump (24/20) BodyFit: 069 Warm…

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November 8, 2016

CrossFit: Warm Up: 3rds PA Clean Warmup 10 Pillar to Plank Press 3 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 4 x 6 (Straight) *Same weight as 3RM Strict Press WOD: “Taco Tuesday” For Time Buy In: 1,000m Row 30 Box Jumps 30 KBS – American (AHAP) 30 Clean…

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