Archive for January 2017
February 1, 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. Warm Up: 3rds 10 Scap Retractions 5/5 Dynamic Pushups 10 Kips/Kipping Practice…
Read MoreJanuary 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…
Read MoreJanuary 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…
Read MoreJanuary 27, 2016
Warm Up: PA Clean Warmup x 3 Scap Activation Drills Partner Mobility Child’s Pose Progression Skill: Split Jerk Footwork Strength: Clean and Jerk Level 1: Technique Level 2: Heavy 3 WOD: “Burnout” 30 cal AD 20 Cleans (135/95) 10 Jerks
Read MoreJanuary 26, 2017
CrossFit: Warm Up: Get Your Chili Warm Squat Prep Partner WOD: “Wine and Cheese” 40 Rounds 100 m Row 5 Goblet Squats (53/35) 10 KBS – Russian *Teammates alternate rounds BodyFit 0076 Warm Up: Get Your Chili Warm Squat Prep Partner WOD: “Wine and Cheese” 40 Rounds 100 m Row 5 Goblet Squats (53/35) 10…
Read MoreJanuary 25, 2017
Warm Up: 8min WAMRAP 10 Face Pulls 10 KB Good Mornings 10 Pushups 20 Double Unders Strength: All Levels: Floor Press – 5 x 3 (Build) WOD: Open 11.2 15 min AMRAP 9 Deadlift (155/100) 12 Pushups 15 Box Jumps (24/20)
Read MoreJanuary 24, 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: Warm Up: Wrist Mobility 3rds PA Snatch Warmup Partner Mobilty Skill:…
Read MoreJanuary 23, 2017
Update: This coming Friday we’re hosting Rising Six CrossFit for a joint gym workout. The event will begin at 6:30pm and go until we’re done. We will pick up teams and then hit a few WODs. This is meant to be a fun event, very similar to Friday Night Lights during the Open, and will…
Read MoreJanuary 20, 2017
Warm Up: 4rds :45 Deadbug 8 DB RDL (AHAP) 8 Strict Pullups 4 Speed Deadlifts (135/95) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% “Choose You Own Adventure” A) 4rds 10 Ring Rows *Feet elevated 10 Standing BB Curls B) 4rds 500m Row 15 Power Snatches (75/55)
Read MoreJanuary 19, 2017
CrossFit: Warm Up: Wrist Mobility 4rds :20 Nose to Wall HS Hold 10 EB Strict Press 4 Broad Jumps Strength: HSPU All Levels: 4 x 6-8 Partner WOD: “Barnum and Baily” 20min AMRAP 50 Ball Slams 50 Box Jumps 50 KBS – American 400m Shuttle *Work can be broken up however partners want BodyFit: 074…
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