Sat. July 18th, 2009

Today's W.O.D
12 Burpee's
12 Pull-ups
10 rounds for time

We can't start the weekend without a few burpees. Check out the link for a refresher:
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv

Today's hours:
9am only

Sunday closed

Fri. July 17th, 2009

Today's W.O.D.
Push Press
3-3-3-3-3-3-3 reps

No running today. I'm sure everybody is disappointed. Check out this link on Push Presses:
http://media.crossfit.com/cf-video/CrossFit_PushPress7by3.wmv

Today's hours:
6:30am only

Tomorrow's hours:
9am only

Closed Sunday

Thurs. July 16th, 2009

Rob Grant pulling the hose during the Firefighter Combat Challenge last weekend.

Today's W.O.D.

5 Turkish Get-ups 35/25

10 SDHP 95/75

15 Butterfly sit-ups

400m Run

4 round for time

*

Today's hours:

6:30am - 11am

2:30pm - 3:30pm

5pm - 6pm

*

Forget how to do a Turkish Get up? Check out this link:

http://www.youtube.com/watch?v=Kq4g13c836s

Wed. July 15th, 2009

Everybody is still a little sore from doing thrusters earlier this week. The "Filthy Fifties" didn't help much either. Here's Doug showing us how it's done. See you at the box.

Todays W.O.D.
15 dead lifts 225/135
15 handstand push-ups
500 meter row
4 rounds for time

Today's hours:
6:30AM - 11AM
4PM - 6PM
Otherwise by appt.

****Somehow I included the wrong link this morning on deadlift technique. Although the linik I posted this morning on the relationship between the deadlift and anatomy was informative, I believe this link I intended to post will be more appropriate. Let me know if you have any questions.*****

http://media.crossfit.com/cf-video/CrossFit_DeadliftIntro.wmv

......check these out as well.

http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDeadliftIntro.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDLStartingAngles.wmv

Tues. July 14th, 2009

Today's W.O.D.
"The Filthy Fifty"
50 - Box jump - 24"
50 - Jumping Pull Ups

50 - Kettlebell Swings - 1 pood

50 - Walking Lunges

50 - Knees to Elbows

50 - Push Press - 45#

50 - Back Extensions

50 - Wall Ball Shots - 20#
50 - Burpees

50 - Double Unders
For time:


The Filthy Fifties once again!!!!!! Check out the link:
http://media.crossfit.com/cf-video/CrossFit_PittFilthyFifty.wmv

Today hours:
6:30am - 11am
1pm - 3pm
5pm - 6pm
Otherwise by appt.

Mon. July 13th, 2009

Today's W.O.D.
15 Thrusters 95/75
15 Pull-ups
400m run
4 round for time

Today's hours:
9am - 11am (a change from what I posted yesterday - if anyone was planning on coming between 11 & 12, let me know.)
4:30pm - 6:00pm

It's been a while since we've done thrusters. We will spend time on form during our warm-up.
Check out this link: http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv

Sun. July 12th, 2009

Today's W.O.D.
Rest Day

Tomorrow's hours:
9am - 12pm
4:30 - 6pm
Otherwise by appt.