QuickFit Warm Up:3rds5/5 Single Arm DB Clean and Press (Build to working weight)10 Squat Progression100m Jog WOD:15min AMRAP 5/5 Single Arm DB Clean and Press (50/35) 10 DB Squats 100m Run CrossFit Warm Up:Rack Mobility 2rdsPA Clean Warmup (Build)10 Ring Rows 8 Push Jerks (Build)8 Deadlifts (Build)Then 3 position Hang Clean – 2 reps each…

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Warm Up:8min WAMRAP:50 Plank with pushp 10 Banded Rows 5 Strict No Jump Burpees6 Push Jerk (Build) Strength: 15 Minute Clock4 x 8 Weighted Pushups4 x 8/8 DB Rows Choose Your Own Adventure:Partner WOD: “Oompa Loompa”8 Minute AMRAP4 Burpees over Bar6 Push Jerks (155/115) Flex:4 x 5 (Build) Close Grip Bench4 x 6 (Build) Seated…

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Warm Up: Shoulder DROM 3rds10 Scap Progression5/5 Pillar with arm reach 10-8-6 Clean Progression (Muscle – Hang – Floor) – Build10-8-6 Push Press Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 3 x 5 (Build) the 1 @ 80% for MR WOD: “Barstar”For Time10 Push Jerk (155/115)20 Pullups30 Cleans20 Pullups10 Push Jerk *Compare…

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CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…

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CrossFit:  As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Squat Prep 3rds 10 FS (Build) 10 Push Press (Build) 10 Box Jump (Build) 10 True Pushups WOD “9-11 Tribute” For Time: 2001 Meter Row or Run 11 Box Jump…

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Alpha Spring Cleaning Nutritional Challenge begins this Saturday April 28th at 10am.  Take this opportunity to begin to build or reinforce healthy habits that support your health and fitness goals.  Still room to join us and the more the merrier.  See myself or April with any questions or interest in participating. Warm Up: 3rds 10…

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CrossFit:  Warm Up: Rack Mobility 6min WAMRAP 20 Double Unders/Practice 10 Scap Activation Drill 10/10 Single Arm Press 5/5 Knee Hug Lunge Step Strength: Split Jerk Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: 10min EMOM 1 Strict Press (135/95) 2 Push Press 3 Push Jerk 20 Double Unders (2:1) Hump Day…

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Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout.  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…

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CrossFit: Warm Up: 3rds PA Clean Warmup Child’s Pose Progression Then 4 x 3-position clean (Build) Strength: Power Clean Level 1: Technique Level 2: Heavy 3 *Focus on pull under bar WOD: “Playoff Run” 10-8-6-4-2 Hang Clean (135/95) Push Jerk *30 Double Unders (3/1) after each round BodyFit: Trunk: 3rds 10/10 Getup Situp 10/10 Standing…

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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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