January 11, 2018

Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team.  Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games.  Good Luck Waves we’re cheering from Pittsburgh! CrossFit Warmup: Get Your Chili Warm 3rds PA Clean Warmup (Build) 10 Plate…

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January 10, 2018

CrossFit Warmup: Get Your Chili Warm 3rds Bear Crawl/Crab Walk 10 Kips/Kipping Practice 10 KBS – American 5 Box Jumps (30/24) 3-position Clean x 3 (Build) Strength: Power Clean All Levels: 10 min 1 @ :30 sec *Same as 12.19.17* WOD: “Xena” 12 min AMRAP 5 Power Cleans (155/115) 9 C2B Pullups 13 Box Jumps…

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