In observance of the Labor Day Holiday there will be a 10:00am WOD ONLY on Monday. ___________________________________________________

HERO WOD FRIDAY

"Jack"

Max rounds in 20 minutes:

115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

First posted 29 September 2010

10:00am WOD

A. Back Squat

5RM

B.

3 rounds fot time:

21 Double-unders

14 Front Squats (115/75)

7 Strict HSPU

A. Clean & Jerk

1RM

B.

For time:

30 Push-ups

30 Deadlifts (155/105)

20 Ring Dips

20 HPC (155/105)

10 HSPU

10 S2OH (155/105)

A. Push-press

3 x 5

B.

7 minute AMRAP

7 Thrusters (95/65)

7 Jumping Squats

7 Clapping Push-ups

C.

200 Double-unders

A. Front Squat 3 RM

B.

Run 800m

50 Burpees

Run 800m

Rest Day

Our Athlete of the Month for September is Coach Alex Ashoff. Thanks for being a BIG part of our family!

Occupation: Graduate Student at The University of Pittsburgh studying Prosthetics and Orthotics

Favorite WOD: FRAN

What I've gotten from CrossFit: Beyond the overall improvement of fitness, CrossFit has made me mentally tougher in all aspects of my life. When school gets tough I think about the feeling of pushing through a workout and that helps me get through mundane and extensive assignments. Even when I have to do things I hate, such as yard work or cleaning, I always think it can’t be much worse than Fran. CrossFit has also changed my diet significantly. Before CrossFit I didn’t take notice to what or how much I was eating. Now I am much more conscious about what I put in my body and it has improved both my physical and mental health. To me CrossFit isn’t just a hobby; it’s a way of life. It completely changes how you see yourself and how you treat yourself. The goal of CrossFit is to improve your work capacity across broad times and modal domains, however I would go as far to say the goal of CrossFit is to make all aspects of your life (physical, mental, and emotional) healthier.

Extra: My athletic background started with soccer playing year round for many years. When I came to college I continued to play soccer at the intramural level but also took up long distance cycling. In the summer of 2013 I cycled across America for to raise money and awareness for CrossFit Pittsburgh’s own Zachary Miller. Upon returning to Pittsburgh I began training at CrossFit Pittsburgh and instantly got hooked to the atmosphere and community. Since then I received my Level-1 CrossFit Trainer Certification and love coaching all of our athletes.

I can’t thank Mike enough for welcoming me to the CrossFit Pittsburgh community. I’m the fittest I’ve ever been in my whole life.

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10:00am WOD

Good Morning CrossFit Pittsburgh! I wanted to let everyone know about a couple changes coming up at the Box.  We are sure that you will all be as excited about them as we are.

1. We will be increasing the cost of membership by $5.00/month.  This is something that we have NEVER done before.  When you consider the improvements that we've made since January and when you see what's in store over the weeks to come you will be pleased.
2. You will notice the addition of Automated sweepers in the Box.  Starting this weekend we will be running a bObsweep system after hours.  This auto-vacuum will be the first of many to keep the Box as clean as possible.  Please feel free to introduce yourself and say hi to "Bob #1" when you see him.
3. Athlete Check-in.  We will be implementing a very simple and user friendly Check-in procedure.  This is NOT an option.  We are taking accountability for providing all of you with the highest level of service and training.  What we ask in return is that you do the same.  By checking in when you arrive at the Box you are committing to work hard and make the improvements that brought you to our doorstep in the first place.  Check-in will be just a small part of a new system that will also run our billing, class calendar, class scheduling, Facebook integration, leaderboards, mobile apps, mobile notifications, nutrition journal, performance history, video library, online waivers, whiteboard and a whole lot more.

I am sure that you will be pleased with whats coming.  Check it out.

Here's Bob:

Here's Wodify:

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"Diane"

21-15-9 reps fot time:

Deadlift (225/185)

HSPU

A. Press 2RM

B.

2:00 ME Row for Calories

1:00 UB Plank Hold

1:00 Rest

2:00 ME KBS (24/16kg)

1:00 UB Plank Hold

1:00 Rest

2:00 ME Double-unders

1:00 UB Plank Hold

1:00 Rest

2:00 ME Wall Balls (20/14)

1:00 UB Plank Hold

1:00 Rest

*UB = Unbroken

A. 10 rounds

1 min max meters on Rower

1 min rest

*Perform 1 Double-under or 3 Singles for each meter under (3,000/2,700)

B.

10 rounds:

10 Pistols

10 Pull-ups

A. 30 Bear Complex* for time (135/95)

1 Power Clean*

1 Front Squat

1 Push-press

1 Back Squat

1 Behind-the-neck Push-press

Traditionally, as shown in the following video the "Bear" is a 5 round WOD.  Seven times through the progression above repeated five times.  It's a good video for demonstration purposes.

Today we will do the above progression 30 times.

A. Deadlift 3 RM

B.

400m Run

20 Lunges

20 Deadlifts (225/135)

20 Lunges

20 Bar Facing Burpees

20 Lunges

400m Run

Rest Day

10:00am WOD

"JJ" For time: 185 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7 Parallette handstand push-ups 185 pound Squat clean, 5 reps 6 Parallette handstand push-ups 185 pound Squat clean, 6 reps 5 Parallette handstand push-ups 185 pound Squat clean, 7 reps 4 Parallette handstand push-ups 185 pound Squat clean, 8 reps 3 Parallette handstand push-ups 185 pound Squat clean, 9 reps 2 Parallette handstand push-ups 185 pound Squat clean, 10 reps 1 Parallette handstand push-up

Post time to comments.

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

A. Run 1600m Rest 3 min

Run 1200m Rest

Rest 2 min

Run 800m

Rest 1 min

Run 400m

  A. Deadlift

3 x 10

B. 5 rounds

6 x Deadlifts (275/185)

30 Wallballs (unbroken)

Rest 3 min between rounds

Shout out to Coach Jenn for taking photos on Saturday of what will surely be remembered as an Epic WOD. This week's CrossFit Pittsburgh Coach who's photo has gone public is Michael Lamanna.

This photo was posted on CrossFit Football's site with their workout for today.

Did I also mention it's Michael's Birthday?

HAPPY BIRTHDAY COACH!

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A. Push-Press 5 x 3

B.

25 HSPU

50 T2B

75 Push-press (75/55)

150 Double-unders

C. Alternating Tabata (8 rounds)

Plank

Hollow Hold

A. Back Squat 3 RM  

B. 5 rounds

20 KBS (1.5/1)

15 Burpees

10 Ring Dips