March 23, 2017

Tonight is the last Open Announcement for 2017.  Keep an eye out for 17.5 and see what meat grinder we’ll go through tomorrow evening at FNL.  Remember following the workout we will be hanging out at Alpha for a few celebratory adult sodas and snacks, we hope you join us.  See a coach with any…

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March 22, 2017

Warm Up: 3rds 25 Double Unders/Practice 10 Banded Pullaparts 4 :05 HS Hold with :03 eccentric 4 Broad Jumps Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Build) Skill: Pistol Progress Part Deux https://www.youtube.com/watch?v=VRaH9OeTzHs WOD: “Sambas” 3rds 20 HSPU 30 Box Jumps (24/20) 40 KBS – Russian (AHAP) 50…

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March 2, 2017

CrossFit: Warm Up: Rack Mobility PA Clean Warmup x 2 3 x 5 Clean Pull unders (Build) 3 x 5 Hip Cleans (Build) Strength: Hang Squat Clean Level 1: Technique Level 2: Heavy 3 EMOM: 5min 3 @ 80% of Heavies Set Choose Your Own Adventure: WOD: 5min EMOM 2 @ 90% 5min EMOM 1…

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February 15, 2017

Warm Up: 8min WAMRAP 25 Double Unders / Practice 1/1 Knee Hug Lunge Step Vertical Flex/Ext 10 Kips / Kipping Practice 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) *Build across 5 sets to a heavy double WOD: “Double Dip” 5min AMRAP 5 T2B 5/5…

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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…

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January 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)

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January 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:…

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January 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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January 10, 2017

CrossFit: Warm Up: 2rds 10 Scap Activation Drill PA Clean Warmup 4 Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique – small sets Level 2: 5 x 2 (Build) WOD: “Barstar” For Time 10 Push Jerk (155/115) 20 Pullups 30 Cleans 20 Pullups 10 Push Jerk BodyFit: Warm Up: Ankle Circuit…

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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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