"To offend a strong man, tell him a lie. To offend a weak man, tell him the truth."
The build out on the new space is progressing well but it hasn’t stopped our athletes from training. We are very fortunate to have attracted such dedicated athletes.
"The best apology is changed behavior."
"If you want to know who controls you, look at who you are not allowed to criticize."
"Your potential expires if you don't use it. Talent without action is waste."
"A mistake repeated more than once is a decision."
"People who can't communicate think everything is an argument. People who lack accountability think everything is an attack."
We will no longer be posting the Workout of the Day here on our website. For the WOD check your StreamFit App.
See you at the new Box!
One Alexander Center
2585 Freeport Road
Pittsburgh, PA 15238
Join us for the first workout at our new location.
One Alexander Center
2585 Freeport Road, Pittsburgh, PA 15238
"Peace is not the absence of conflict, but the ability to cope with it."
WOD TBD
"You don't get stronger by doing what you can. You get stronger by doing what you thought you couldn't."
WOD TBD
"Actions prove who someone is, words just prove who they pretend to be."
WOD TBD
"A seed that fears dirt will never become a tree. Comfort is the enemy of growth."
RX
Every 3:00 for 10 sets:
9/12-cal bike
INTERMEDIATE
Same as Rx’d
BEGINNER
Every 3:00 for 10 sets:
5/8-cal bike
SKILL WORK
Pre-workout
On an 8:00 clock:
Handstand practice
"Just because I carry it well, does not mean that it isn't heavy."
RX
AMRAP 9:
30 double-unders
3 shoulder presses (95/135 lb)
INTERMEDIATE
AMRAP 9:
15 double-unders
3 shoulder presses (65/95 lb)
BEGINNER
AMRAP 9:
30 single-unders
3 shoulder presses (35/45 lb)
SKILL WORK
Pre-workout
On a 10:00 clock:
1 shoulder press
– Take the bar from the floor.
– Build to a heavy single.
"Do not let process interfere with purpose."
RX
For load:
Deadlift
5-5-5-5-5
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Pre-workout
Banded stability work
"Do not allow yourself to be incarcerated in the prison called precedence."
RX
6 rounds for time:
250-m row
12 hang squat cleans (65/95 lb)
12 burpees
INTERMEDIATE
6 rounds for time:
250-m row
12 hang squat cleans (55/75 lb)
12 burpees
BEGINNER
6 rounds for time:
150-m row
10 hang squat cleans (35/45 lb)
10 burpees
SKILL WORK
Pre-workout
EMOM 8:
1 power clean
2 hang squat cleans
"Respect is earned, not given."
RX
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Handstand push-ups
INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Piked push-ups
BEGINNER
8-7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups from the knees
SKILL WORK
Pre-workout
EMOM 6:
2-5 pull-ups
"Always have a unique character like salt. Its presence is not felt but its absence makes everything tasteless."
RX
For time:
60 KB swings (35/53 lb)
25/30-cal bike
60 KB swings
INTERMEDIATE
For time:
60 KB swings (26/35 lb)
20/25-cal bike
60 KB swings
BEGINNER
For time:
40 KB swings (18/26 lb)
15/20-cal bike
40 KB swings
SKILL WORK
Post-workout
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
"If your presence costs me my peace, you're too expensive to keep."
“NANCY”
RX
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
BEGINNER
5 rounds for time:
200-m run
10 overhead squats (35/45 lb)
SKILL WORK
Pre-workout
5 sets:
1 power snatch
1 hang squat snatch
1 overhead squat
"Time is the only currency you spend without ever knowing your balance. Use it wisely."
RX
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 lateral burpees over the bar
INTERMEDIATE
3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 lateral burpees over the bar
BEGINNER
3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 lateral burpee bar step-overs
SKILL WORK
Pre-workout
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
"To offend a strong man tell him a lie. To offend a weak man tell him the truth."
RX
AMRAP 16:
200-m run
100-m double-DB farmers carry (35/50 lb)
1:00 plank hold
INTERMEDIATE
AMRAP 16:
200-m run
100-m double-DB farmers carry (20/35 lb)
1:00 plank hold
BEGINNER
AMRAP 16:
200-m run
50-m double-DB farmers carry (10/15 lb)
:30 plank hold from the knees
SKILL WORK
Post-workout
8 sets:
:20 double-unders
:10 rest
– Use this as practice for Saturday’s workout.
– Advanced athletes can try triple-unders or use a weighted rope.
"The people around you are either your circle or your cage."
RX
On a 20:00 clock:
Build to a 1-rep-max snatch
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Rest, stretch, recover.