"Leadership is based on inspiration, not domination; on cooperation, not intimidation."
One step, one rep, one round at a time. That’s the way we finish a WOD, that’s the way our new Box is coming together.
Jenn and I are continually amazed at the positive feedback we’re getting from all of you about the new space!
"To learn who rules over you, simply find out who you are not allowed to criticize."
"Your greatest weapon is your mind. Train it to see opportunities, not obstacles."
"Confidence without competence is arrogance. Competence without confidence is wasted talent. You need both."
"If you kill a cockroach, you are a hero. If you kill a butterfly, you are evil. Morals have aesthetic criteria."
"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