Posts Tagged ‘KBS’
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…
Read MoreMarch 14, 2017
*6amer’s – Please make sure to check the website before leaving for the morning class in case the storm is worse than expected. Â If you are unable to make it in, please remove yourself from the roster. Â If we have to cancel I will post prior to 5:30am. CrossFit: Warm Up: 4rds 10 Face Pulls…
Read MoreMarch 8th, 2017
Warm Up: 8min WAMRAP 10 Face Pulls 5/5 Dynamic Pushups 4 Athletic Burpees Strength: DB Bench Press All Levels: 4 x 5 (Build) WOD: “Crispy” For Time 8rds 200m Shuttle 30ft Burpee Broad Jump 20 KBS – American (53/35)
Read MoreMarch 1, 2017
Spring is almost here! Â Beginning in March Commitment Club is going to change slightly. Â In place of attendance being the metric we measure this month the metric will change to a movement (or more precisely a skill). Â March’s CC will be based on Double Unders! Â Each member will be placed into one of two groups:…
Read MoreFebruary 20, 2017
Don’t forget this coming Friday will be our first Friday Night Lights session for the CrossFit Open. Â Please refer to our Facebook group on how we will be handling FNL this year. Â If you’re interested in participating please square up with myself or one of the coaches before Friday. Â Looking forward to kicking off the…
Read MoreFebruary 10, 2017
Reminder: Tonight Sadie Hawkins event RAW Training in the North Hills. Â Event begins at 6:30, is laid back and fun. Â Come cheer myself and G$ on and see an local event in action. Â Hope to see you there. Warm Up: 4rds :45 Deadbug 8 BB Good Mornings (Build) 8 BB Bent Over Row (Build) 4…
Read MoreFebruary 9, 2017
Schedule Update: Â There will be no 5:30pm class tomorrow (Friday) so that members and coaches can be available to attend the Sadie Hawkins event at RAW Training beginning at 6:30. Â G$ and myself will be out on the competition floor we hope to see some Alphaholics in the crowd and ready with a beer once…
Read MoreFebruary 2, 2017
Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout. Â Come enjoy and evening and meet others in the Pittsburgh CF community. CrossFit: Warm Up: Wrist Mobilty Shoulder DROM 2rds PA Snatch Warmup PA Clean Warmup Partner WOD: “Roethlisberger & Holmes” 6 min AMRAP 1, 2, 3, 4, 5… Snatches (75/55) *Each partner must complete each…
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 24, 2017
Reminder: Friday 6:30pm joint workout with Rising Six CF. Â Come workout or just hang out and meet other members of the Pittsburgh CF community. Â WODs will accommodate all levels and evening is meant to be fun and relaxed. Â See coaches with any questions. CrossFit: Warm Up: Wrist Mobility 3rds PA Snatch Warmup Partner Mobilty Skill:…
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